Conditioning:
3 x 3:00 rounds w/ 1:00 rest between:
Row 250m
AMRAP w/ remainder of time of:
---6 punches on heavybag
---2 kicks on heavybag
---1 sprawl

score for each round = number of sprawls

Results: 12 sprawls in round 1, 12 sprawls in round 2, 13 sprawls in round 3