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-

ON A 5:00 RUNNING CLOCK…

200m Run 

25’ Walking Samson Stretches 

25’ Walking Toe Touches 

25’ High Knees 

25’ Butt Kickers 

25’ High Kicks  

6-8 Burpees Over Rower

3 SETS

500/400m Row

400m Run

20 Burpees Over Rower

-Rest 2:00 b/t Sets-

(Score is Slowest Set)