A. GENERAL (2:00)
Rowing
2 minutes easy pace

B. MOBILITY / ACTIVATION (1:00)
10 Hollow rock to straddle
stretch

C. SPECIFIC (10-15:00)
Rowing Drills*
1. Strapless Rowing
Row 3 minutes strapless, trying to increase the stroke rate every 30
seconds, starting at 20
2. Arms only (focus on posture & keeping the shoulders low)
Row 1:30
3. Hip + Arms only (focus on the timing of the pull from the hip
extension)
Row 1:30
4. Strapless Rowing
Row 1:30

EMOM 25
1- 15 Burpees
2- :45 Row or Bike
3- 25 Air Squats
4- :45 Bike or Row
5- 15 Ring rows

Score: Checkmark
TC: 25 minutes
KG: N/A

Scaling Options
Beginner
1- 10 Burpees / Down and ups
2- :45 Row or Bike
3- 15 Air Squats
4- :45 Row or Bike
5- 10 Ring rows

Intermediate
As written

3 sets
12/12 Bulgarian Split Squats, moderate load, farmer's carry
25' Death March
12 Starfish

Score: checkmark
TC: 10 minutes
KG: N/A

Scaling Options
Beginner
12/12 Bulgarian Split Squats, light load, farmer's carry
25' Death March, light load or unweighted
8 Alternating deadbugs

Intermediate
As written

10 minute cool down at easy pace on the machine of your choice.