WARMUP
Warm-Up Game → Rowling!
Into-
Specific Warm-Up: 2-3 Rounds
100m Row
10 Med Ball Front Squats
10 Med Ball Push Press
10 Alt. Dead Bugs
5/5 Leg Swings
WORKOUT
2 SETS
AMRAP x 10 MINUTES*
200/150m Row
10 Wall Balls (20/14)
10 Sit-Ups
-Rest 2:00 b/t Sets-
*Increase WB & Sit-Up reps by 5 reps each round. Ex…R1: 10/10, R2: 15/15, and so on. Reset to 10/10 at the start of second AMRAP.
(Score is Lowest Rounds + Reps)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
500/400m Row
40 Wall Balls (20/14)
20 Sync Sit-Ups
*P1 & P2 split the row evenly (either 250m or 200m each). Wall Balls alternate every 10 reps until complete 40. Sit-Ups complete together for 20 reps total.
(Score is Rounds + Reps)
PARTNER FINISHER
IN TEAMS OF 2…
2-3 SETS
Partner Leg Throws*
10 Forward Throws
10 Alt. Side-to-Side Throws
10 Mixed Throws
