Movement Prep:

2 Rounds of Tabata

  • Hollow Body Hold
  • Side Plank w/Reach (Right)
  • Side Plank w/Reach (Left)
  • Hollow Rocks
  • Supermans

Warm-up:

2 Rounds

  • 6 See-saw steps
  • 6 Cossack Squats
  • 6 Spiderman steps
  • 6 Burpees
  • 250m Row or 200m Run

Skill: Rowing Recovery Sequence - Pause Drills

Workout:

3 Rounds for Time

  • 30 Calorie Row
  • 30 Sit-ups
  • 30 Russian KB Swings (32/24)
  • 30 Overhead Walking Lunge (45/25)