Partner rowing warm-up

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

Partner A: rows to 100 meters. For every meter partner A rows under or over 100 meters, 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-meter row.

Suggested penalty movements:
• Push-ups to downward dog
• Inchworms
• Kip swings
• Plank shoulder taps
• Air squats
• Reverse lunges

- RX -
For reps:
3:00 max-cal row
3:00 max-distance handstand walk
3:00 max-cal bike

3:00 rest

3:00 max-cal bike
3:00 max-distance handstand walk
3:00 max-cal row

- 5 feet of handstand walking is 1 rep.

- INTERMEDIATE -
For reps:
3:00 max-cal row
3:00 max-attempt wall kick-ups
3:00 max-cal bike

3:00 rest

3:00 max-cal bike
3:00 max-attempt wall kick-ups
3:00 max-cal row

- Each kick-up is 1 rep.

- BEGINNER -
For reps:
3:00 max-cal row
3:00 max-distance bear crawl
3:00 max-cal bike

3:00 rest

3:00 max-cal bike
3:00 max-distance bear crawl
3:00 max-cal row

- 5 feet of bear crawl walking is 1 rep.

- MASTERS 55+ -
For reps:
3:00 max-cal row
3:00 max-distance double-DB overhead carry (20/35 lb)
3:00 max-cal bike

3:00 rest

3:00 max-cal bike
3:00 max-distance double-DB overhead carry (20/35 lb)
3:00 max-cal row

- 5 feet of overhead carrying is 1 rep.

1 set:
200-m cooldown walk
1:00 foam roll t-spine

For reps:
3:00 max up-down + alternating single-arm DB cleans (35/50 lb)
3:00 max-distance handstand walk
3:00 max walking lunges

3:00 rest

3:00 max walking lunges
3:00 max-distance handstand walk
3:00 max up-down + alternating single-arm DB cleans (35/50 lb)

- 5 feet of handstand walking is 1 rep.