DYNAMIC PARTNER WARM-UP
1 set:
P1: row
P2: 20 box step-ups (10/side)

1 set:
P1: row
P2: 15 box jumps

1 set:
P1: row
P2: 10 box jumps (increase height)

5 sets of 3 reps for max height

Rest as needed between sets

CALORIE ROW REVIEW
Set 1:
• Focus on sitting up tall on the rower. Athletes should identify their calories/hr as well as their strokes per minute on their monitor for this drill.
15 Pulls on the rower (Easy pace)

Set 2:
• At an 18-20 Strokes per minute pace, notice your calories/hr. It should be a lower number..
15 Pulls on the rower (18-20 Strokes per minute pace)

Set 3:
• At a 22-24 Strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be faster and your number higher.
15 Pulls on the rower (22-24 Strokes per minute pace)

Set 4:
• At a 26-30+ Strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be even faster and the number bigger than the previous set.
15 Pulls on the rower (26-30+ Strokes per minute pace

RX & INTERMEDIATE

AMRAP 12:
9/12-cal. row
24 sit-ups

BEGINNER

AMRAP 12:
9/12-cal. row
15 sit-ups

Accumulate:
1:00 cobra stretch
30 Superman arch-ups