Warm Up:

Athlete A Work : Athlete B Work- then switch positions

  • 100m Row : Number 4 Stretch
  • 200m Row : High Plank to Down Dog
  • 300m Row : Alt Spiderman Steps
  • 200m Row : Scorpion Stretch
  • 100m Row : Upright Lateral Stretch

Workout:

8 Rounds....

  • 1:00 Max Calorie Row
  • :30 Rest
  • :30 Max Rep Strict Press - Right
  • :30 Max Rep Strict Press - Left
  • :30 Rest

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