WARMUP
PART 1 (ROWING MECHANICS)
15 Arms Only Strokes (Legs straight + slight lean back of body)
15 Arms + Body Strokes (Bow forward after arms extend + keep chest up)
15 Half Slide Strokes (Arms – Body – slight bend of knees)
15 Full Slide Strokes (Arms – body – legs forward | legs – body – arms back)
Intoβ¦
PART 2 (ROWING CADENCE)
EMOM x 4 MINUTES (:40 ON/ :20 OFF)*
MIN 1 – SPM 20-24
MIN 2 – SPM 24-28
MIN 3 – SPM 26-30+
MIN 4 – SPM Athlete Choice
*Goal is to Goldilocks your cadence in the first 3 minutes and then try to find your workout pace by the final minute.
Intoβ¦
PART 3 (SIT-UP + LAT PREP)
2 Quick Rounds
10 Sit-Ups
8 Vertical Ring Hand Over Hand Ring Rows
6 Scap Pull-Ups
SKILL
ON AN 8:00 RUNNING CLOCK…
Practice Rope Climbs*
*Specifically focus on bringing knees as high as possible before clamping.
(No Measure)
WORKOUT
ON A 25:00 RUNNING CLOCK…*
2000/1750m Row
200 Sit-Ups
16 Rope Climbs
-Max Meter Row w/ Time Remaining-
*Partition Reps and Movements in any order to complete work.
(Score is Meters)
OPTIONAL AFTER PARTY
EMOM x 8 MINUTES
MIN 1 – 10 Alt. Glute Bridge Marches*
MIN 2 – :45 Up Dog to Down Dog
*Option to perform on Rower.
(No Measure)
