3 Rounds NFT of:
1 min jump rope
20 sec Static Hollow Hold
10+10  Reverse Lunges with plate held at chest level
6+6 single leg RDL (body weight)
8 slow air squats with 2 sec pause on bottom

Mobility:
5+5 scorpion stretch (move quickly)
5+5 reach and pull grass

Conditioning Week!!
20 min OR 2000m (whichever comes first)
Every minute break rowing to do:
5 box jumps 24/20
Continue rowing until next minute. Perform this pattern until athlete reaches 2000m OR 20 min. Then,
Continue to row until 3000m is reached. Finished time will be your score.