1.) 1 Round (0:00-8:00)
- 2:00 Row (Increase pace every :30)
- 15E Side Lying Hip Abduction + Adduction
- 12 Push-Up to Alternating Toe Touch
- 8E Staggered Stance KB RDL

* Allow 10:00 for E.S.D briefing and to allow athletes to prepare and warm-up to deadlift weight.

3.) 6:00 Alternating EMOM (46:00-52:00)
Minute 1: :45 Plank
Minute 2: :20E Side Plank
Minute 3: :45 Hamstring Plank (Legs Extended out on heels w/Slight Knee Bend)

* Allow for 2:00-3:00 before moving into ADAPTATION.

4.) 5:00 Alternating EMOM
Minute 1: :20E Lizard
Minute 2: Cat/Cow Transitions
Minute 3: :20E Twisted Cross
Minute 4-5: Shavasana (Eyes Closed, Arms by sides, :04 Inhale, :06-:08 Exhale)

E.S.D. Notes:
These rounds are meant to hit fairly quickly. Think about moving around 80-85% effort and holding on to that pace. The row should be finished under :45. Move immediately onto the lateral burpees moving smoothly, staying low, and getting over the bar quickly. Deadlifts should be challenging (50-55% 1RM) but at a weight you can perform unbroken. If you are unable to perform a round Sub 4:00, please move down a scaling option.

* Class Flow Notes: If you have more athletes than rowers, Start a second group of athletes at the 3:00 mark on the clock so enough time has passed for group 1 to get past the rowing calories, first set of burpees, and on to the deadlifts.