Movement Prep:

  • Scap series x 1


Warm-up:
A) 2 rounds

  • Contralateral Dead bug x 45 seconds
  • rest 15 seconds
  • Left arm plank position DB row* x 30 seconds
  • rest 30 seconds
  • Contralateral Dead bug x 45 seconds
  • rest 15 seconds
  • Right arm plank position DB row* x 30 seconds
  • rest 30 seconds


*alternate arms each round

B) 2 rounds:

  • 10 Banded See Saw step
  • 20 Bear Crawl Touch
  • 10 Push Up
  • 20 Russian KB swing
  • 30 seconds Passive Hang


Workout:
20 Min AMRAP
Teams of 3 accomplish...

  • 10 Front Squats (135/95)
  • 20 Pull-Ups
  • 30 Deadlifts (135/95)

*Record total rounds/reps, and total meters for the team

One of the three athletes starts on the rower.
Every 500 Meters change athletes on the rower.
Non-rowing athletes work one at a time.