Wednesday 9/9/26

WARM UP

WITH YOUR PARTNER, ON YOUR RACE ROWER

2:00 Easy Row (switch every :30)

2 ROUNDS

10 Alternating Leg Swings (each)

10 Glute Bridges

10 Banded Pull Aparts

5 Inchworms

:20 Squat Hold (heels down)

2 ROUNDS (Each)

:30 Row

-Switch when complete-

*Round 1 easy. Round 2 at your turn pace.

FREEDOM (RX) – SEPTEMBER MONTHLY CHALLENGE
IN TEAMS OF 2
5000m Row
(Scored By Time)

TIME CAP: 28:00
*Partners must switch every even 250m or 500m for the entire 5k. For 500m switch, both partners row 5 times (2500m each). For 250m switch, both partners row 10 times (2500m each).

INDEPENDENCE – SEPTEMBER MONTHLY CHALLENGE
IN TEAMS OF 2
5000m Row
(Scored By Time)
*Partners must switch every even 250m or 500m for the entire 5k. For 500m switch, both partners row 5 times (2500m each). For 250m switch, both partners row 10 times (2500m each).

LIBERTY
IN TEAMS OF 2
3000m Row
(Scored By Time)
*Partners must switch every even 150m or 300m for the entire 3k. For the 300m switch, both partners row 5 times (1500m each). For the 150m switch, both partners row 10 times (1500m each).

OPTIONAL COOL DOWN

3:00-5:00 Easy Cardio (Any Machine or Jog)

ON A 4:00 RUNNING CLOCK

1:00 Couch Stretch (each)

2:00 Active Frog Stretch

Crossfit Pistoleros

Forging Elite Athletes

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