WARMUP
FOR QUALITY
1:00 Row (EZ)
8 Hollow Rocks
4 Inch Worms
4/4 SA Ring Rows
:45 Row (Mod)
8 Hollow Rocks
6 Up-Downs
4/4 SA Ring Rows
:30 Row (EZ)
8 Hollow Rocks
6 Burpees
4/4 SA Ring Rows
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Strict or Kipping RMU Transitions
(No Measure)
WORKOUT
“DEATH ROW”
EMOM x 20 MINUTES*
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
(Score is Number of Rounds Completed)
AFTER PARTY
3 SETS FOR QUALITY
7 Rower Hamstring Curl
7 Rower Pike-Ups
-Rest as needed b/t Sets-
(No Measure)
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