1 Round:
- 2:00 Row (1:00 Easy, 1:00 Moderate)
- 15E Banded Deadbug (Band attached to rig held over chest)
- 15E Half Kneeling Single Arm Banded Row
- 15 Supinated Band Pull Aparts
- 15 Banded Good Morning
- 5 T-Inchworm w/Push-Up
10:00: Rowing Technique
- Posture, Footstrap Placement, Damper Explanation
- Establishing Rowing Positions (Catch, Drive Phase, Finish, Recovery Phase)
- Common Faults
- Corrections to Common Faults
- Breathing
Every 3:00 (including 0:00) for 30:00
- 15 Ab-Mat Sit-Ups
- 12 Lateral Burpee Over Rower
- AMRAP Calorie Row
* Level 3: RX
* Level 2: 12 Ab-Mat Sit-Ups, 9 Lateral Burpees Over Rower
* Level 1: 9 Ab-Mat Sit-Ups, 6 Lateral Burpees Over Rower
* Athlete Notes: Sit-Ups and Lateral Burpees over the rower should be performed <1:30 leaving the other half of each interval to generate calories on the rower. Stick with a moderate pace on the rower, focusing on the technique drills presented during the Skill portion of class. The sit-ups and lateral burpees over the rower will make it increasingly more difficult over time to open/close the hips making it essential that you generate power on the row initially by driving with the legs, building on that momentum by then opening the hips, and finishing with a strong pull of the arms.
Minute 1: :45 Couch (R)
Minute 2: :45 Couch (L)
Minute 3: :20E Twisted Cross