WARM-UP
Rowing Warm-Up
EMOM x 5 (:40/:20)
I- Arms only Rowing
II- Arms and Body
III- Half Slide
IV- Full Row SPM (20-23)
V- Full Row SPM (25+)
Into…
2 ROUNDS
10 Air Squat
10 Up/Down
10 Scap Push-ups
5-7 SLOW Push-Up
10 Alt Dead Bug
Into…
1-2 ROUNDS (Time Permitting)
5 Burpees
10 Sit-Ups
:20/:20 Side Plank
WORKOUT (ALL)
EMOM x 30 MINUTES
MIN 1&2 – 25/20 Cal Row + Max Burpees
MIN 3 – :40 Side Plank Hold (L)
MIN 4&5 – 20/15 Cal Row + Max Sit-Ups
MIN 6 – :40 Side Plank Hold (R)
(Score is Total Burpees + Sit-Ups)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10/10 Wrist Nerve Glides*
5/5 Single Leg Prone Leg Lift Stretch**
10 SLOW Alt. Bird Dogs
-Rest as Needed b/t Sets-
*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.
**Lying face down, bend one knee to 90 degrees. Lift high off ground while squeezing the glutes. Hold for :03-:05 before lowering.