Public Whiteboard

Auto Scroll Page

Components

Metcon

Rowing

Warm-up

2 sets
Row 2:00
Groiner stretch
Bootstrappers
Cossack Squats

Metcon (Time)

Row Ladder
100 Calories
2:00 Rest
75 Calories
1:30 Rest
50 Calories
1:00 Rest
25 Calories

Want to see some of these movements in action? Check out our .