A. GENERAL (5:00)
Rowling Game Warm up
In pairs, members will perform 500m each. While one partner rows the distance partner 2 is performing an amrap of 10 air squats + 10 plank shoulder taps

Every meter below or above 500m is a penalty in burpees both team mates have to perform. Example: if partner 1 rows 506m and partner 2 rows 496m, both partners have to perform 10 burpees.

NOTE: Once members have decided to stop rowing, they MUST put the handle down.

B. MOBILITY/ACTIVATION (3:00)
Ballistic Leg Swings, Front to Back & Side to Side
15 Reps per side

C. SPECIFIC (Rower)
- 5-10 Stroke, Arms Only
- 5-10 Strokes Hip + Arms
- 5-10 Full Strokes

C. SPECIFIC (Running)
2 Sets
- 50’ A Skips
- 50’ Butt Kicks
- 50’ Side Shuffle (out and back facing the same direction)

In Pairs

7000m Row or Run

or

14 000m Bike

TC: 30 Minutes
Score: Time
Kilograms: N/A

Scaling Options
Beginner
5000m

Intermediate
As written

Pike Pulls, Feet on Rower
3 Sets of 3-6 Reps
Rest 1:00 Between Sets

Score: Checkmark
Time Cap: 9:00

Scaling Options
Beginner
Plank Knee Tucks

Hip Openers
3 x 45 sec/side

Goal: Hip Mobility