Warm Up:

3 Rounds...

  • 1:00 Rowing
  • :20 Rest
  • 1:00 Kayakers
  • :20 Rest
  • 1:00 Rowing
  • :20 Rest
  • 1:00 OH Walking Lunge
  • :20 Rest

*Each Round Add Weight to movements

Skill:  Banded Handle Work

Workout:

6 Rounds...

  • 2:00 **
  • 1:00 ****
  • :30 ***
  • :30 ****

** = 50 - 60% Intensity

*** = 70 - 80% Intensity

**** = 90 - 100% Intensity

 

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