Movement Prep:

  • 2 Min Calf Smash
  • 2 Min Lax Ball Pec Smash

Warm-up:

3 Rounds of Tabata

  • PVC Overhead Squats
  • Mt. Climbers
  • Pass-throughs
  • Jump Rope
  • Stationary Lunges

Fun:

  • 3 x 10m Team Burpee Races

Skill:

Finding Power in your Rowing Stroke

Test a 200m @ 90% Effort

  • 4 x 200m alternating with a partner

**Hold your 90% pace each interval

***Strokes per Minute descend - 26,24,22,20

Workout:

12 Min AMRAP

  • Partner 1: 200m Run
  • Partner 2: Rounds of...
    • 6 Overhead Squats (115/75)
    • 6 Box Jumps (30/24)

Scaled: Light Overhead Squat or Overhead Lunge