- RX -
5 rounds for reps:
:20 calorie row
:40 rest.
:40 calorie row
:20 rest.
1:00 burpees
1:00 rest.

- INTERMEDIATE -
Same as Rx'd

- BEGINNER -
Same as Rx'd

Partner rowling warm-up | 7:00
• Teams of two: Athletes alternate work and rest.
• Teams of three: One athlete rows, one athlete rests, and one athlete holds a plank. Athletes rotate after the rowing athlete gets off of the rower.
• Teams who complete the most 100-m intervals win.

On an 6:00 clock:

Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, they must perform 2x that many reps of a penalty movement.
Partner B: as soon as partner A gets off of the rower, partner B starts on their own 100-m row.

Suggested penalty movements:
• Scap pull-ups or ring rows
• Kip swings
• Shoulder taps with feet on box
• Lunges

Post-workout:
Accumulate:
50 seated leg raises

1 set:
:40 seated straddle stretch
:40 seated hamstring stretch, left
:40 seated hamstring stretch, right
 

5 rounds for reps:
:20 jumping air squats
:40 rest
:40 air squats
:20 rest
1:00 burpees
1:00 rest