Annie in a boat: 50, 40, 30, 20, 10 x Double Unders and Sit ups. In this workout before each round you do an ergo, before the 50 Set row 500m, before the 40 set row 400 m etc.

14:30 PR'

(Previous best 15:54)

Skill Developement : Knees to Elbows (50 Reps), 20" Box Jump (5 x 30 Rest 1 minute between sets for ten minutes)