WARMUP
EMOM x 5 MINUTES (:40 ON/ :20 OFF)
MIN 1 – Legs Only Rowing*
MIN 2 – Legs + Body Rowing
MIN 3 – Full Slide Rowing (20-24 SPM)
MIN 4 – Full Slide Rowing (22-26 SPM)
MIN 5 – Full Slide Rowing (24-28 SPM)
*Start at the Catch Position (arms extended/ slightly lean forward/ knees bent) and drive away from the fan. Stay in the leaned forward position with arms extended. Just focus on the leg drive.
-Quickly Into-
4 min TABATA
20 sec/10 sec
Bike (EZ to Hard) – 4 rounds
Burpee Over Rower – 4 rounds
WORKOUT
3 SETS
500/400m Row
35/28 Cals Bike
20 Burpees Over Rower
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
POST WORKOUT STRENGTH
Bench Press for load:
5-5-5*
*Start Light and build to Moderate.
(Score is Weight)
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