Try to hit exactly _____ meters [Coaches Choice]
- If above or below, do that many reps of the exercise
- If SPOT-ON, everyone but the rower does 10 reps

DO JUMPING JACKS WHILE YOU WAIT!
- - - - - - - - - - - - - - - - - - - - -

15 Minutes to work on your weaknesses!

Ask your coach for guidance and progressions.
- Pull-ups         - Muscle-ups        - Rope Climbs
- Handstands        - Pistols            - Dubs          - Etc...

Complete the round(s) of exercises, then race to finish with 200m on the rower. If you do not get a rower, finish with 15 Burpees. Then recover until the coach says to go again. You get a minimum of one minute rest before you start again, with MORE rounds of exercises than last time.

1 ROUND OF EXERCISES THEN RACE
   --- 1 MINUTE REST**---
2 ROUNDS OF EXERCISES THEN RACE
   --- 1 MINUTE REST**---
3 ROUNDS OF EXERCISES THEN RACE

EXERCISES:
10 Box Squat*
15 Plank Jacks
20 G2OH w/ Plate (25/15#)

*Box Squat = Sit on stack of 3-45# Plates
**Rest begins when the last person finishes the row/burpees

SCORE = Total Meters Rowed. If never got to the rower, Score = 0m

Complete the round(s) of exercises, then race to finish with 200m on the rower. If you do not get a rower, finish with 10 HALF-BURPEES. Then recover until the coach says to go again. You get a minimum of one minute rest before you start again, with MORE rounds of exercises than last time.

1 ROUND OF EXERCISES THEN RACE
   --- 1 MINUTE REST**---
2 ROUNDS OF EXERCISES THEN RACE
   --- 1 MINUTE REST**---
3 ROUNDS OF EXERCISES THEN RACE

EXERCISES:
8 Box Squat*
12 Plank Jacks (on Hands)
16 G2OH w/ Plate (15/10#)

*Box Squat = Sit on stack of 3-45# Plates
**Rest begins when the last person finishes the row/half-burpees

SCORE = Total Meters Rowed. If never got to the rower, Score = 0m