15:00 as warm-up:
Dynamic hip & ankle mobility of choice, include easy rope jumping
500-1000m row, easy pace w/short bursts @ high effort
Standing triple jump, a few sub-maximal attempts
A. Standing triple jump, 3 attempts @ max distance in feet & inches
:90 rest w/feet in straps
10:00 easy AirDyne spin and/or gymnastics practice of choice
Post best distance and both row times to comments.