Week 2 of Academy 16-1.  Some are getting a lot better at jumping rope and everyone really gave it all today!  Rest up for tomorrow.

Assessment: 500 Meter row
Rest 5-7 minutes:
Workout: (should take approx.. 30min to complete)
4 rounds each for time with 2-3 min rest in-between:
30 Double Unders (scale to 15 if needed)
Sprint 200′
Row 250 Meters/ ½ mile airdyne (switch between the 2)

Day 5

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