Warm Up:

2 Rounds of ...

  • 100m Row*
  • 10 Plank Hold Shoulder Taps
  • 200m Row*
  • 20 Air Squats
  • 300m Row*
  • 30 Double Unders
  • 200m Row*
  • 20 One-Leg DeadLift (10 each side)
  • 100m Row*
  • 10 Push Ups

Skill/Drill 

* Strapless Rowing

Workout:

  • Row 1000m (800m) AFAP
  • EMOTM complete 8 Burpees over the Rower (R egular Burpees)

 

This workout is intended to be completed within a 15 minute time cap.  Choose the appropriate modifications in distance rowed and in style of burpee.  Set a separate clock for this workout with a way to note the top of each minute.  Use the "Single Distance" workout setting on your monitor.

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