WITH A PARTNER ...
3 ROUNDS EACH (5 MIN CAP)
P1: :30 Row - Provide one focus each time they’re on the rower*
P2: 6 Up-Downs + 10 Alt. Deadbugs**

*Use the warm-up as a teaching opportunity to dial in row mechanics. Example…
Round 1: Legs + Hips w/slight lean back (arms stay straight)
Round 2: Legs + Hips + Arms + ½ slide forward
Round 3: Full strokes - focus on aggressive kicks but keep the strokes/minute under 27

**For the 3rd round, switch to 5 Burpees + 10 Sit-ups

3 SETS
15 Rolling Tricep Extensions
30 Reverse Grip Banded Tricep Pull-Downs

-Rest 1:00 b/t Sets-

(Score is Weight)

FOR TIME
150/120 Cal Row*

*Every 1:30 complete 15 Sit-Ups.

(Score is Time)

IN TEAMS OF 2...

FOR TIME
300/240 Cal Row*

*P1 rows while P2 completes 2 Rounds of 7 Burpees and 14 Sit-Ups. Once P2 finishes 2 rounds, the partners switch.

(Score is Time)