AMRAP 7:
:30 row
10 alternating elbow-to-instep
5 wall squats
:15 right-side plank hold
:15 left-side plank hold

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

3 rounds for reps:
1:30 air squats
1:30 sit-ups
1:30 calorie row

Accumulate:
2:00 in a handstand
– Stomach facing the wall.

Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center