- RX -
EMOM 20:
Odd minutes | Max calorie row
Even minutes | Accumulate :20 L-sit hold

- INTERMEDIATE -
EMOM 20:
Odd minutes | Max calorie row
Even minutes | Accumulate :20 L-sit hold (knees tucked)

- BEGINNER -
EMOM 20:
Odd minutes | Max calorie row
Even minutes| Accumulate :20 plank hold

Partner rowling Warm-up

On a 6:00 clock:
• The team that completes the most 100-m intervals wins.

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:
2 sets:
20 good mornings (empty barbell)
20 superman arch-ups

Accumulate:
:30 lat roll/side
1:00 cobra stretch

EMOM 20:
Min. 1 | Max DB overhead walking lunges (35/50 lb)
Min. 2 | Accumulate :20 L-sit hold
- Hold one DB overhead with both arms.