WARMUP
2 ROUNDS
:30 Row
5 Inchworm w/ Push-Up
10 Glute Bridge-Ups
Into…
1 ROUND (Coach Led)
:30 Stroke Rate Rowing @ 22s/m
5 Up-Downs with Pause in Plank
:30 Stroke Rate Rowing @ 24s/m
5 Strict Burpees*
:30 Stroke Rate Rowing @ 26s/m
5 Burpees
:30 28s/m Stroke Rate Rowing
5 Fast Burpees
*1 Rep = Hand to the Ground + Jump back + Push-Up + Jump Forward + Stand + Jump.
WORKOUT
FOR TIME
5000m Row*
*Every 3:00 not including 0:00, complete Athlete Choice for Burpees — 15,12, or 10 Reps.
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10/10 Seated Single Leg Lifts
:30 Child’s Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-
(No Measure)
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