Coach Rachel is coaching tonight, Emily in the am

Warm up 

6 Plank turns and holds  12 banded pull backs  20 side lunges with dowel on 3 points  review turkish get ups with a small weight 5 ps    1 rm DB Turkish get up  5 4 3 2 1 1 1    ADVANCED  800m Run (  Sandbag) 2000m Row (10 Damper) 200 Double Unders 200m Lunges (95/65)no weight    In order you like, complete the following: 800m Run 2000m Row 300 single skips  200m Lunges/ 1/2 lunges