Warm Up:

3 Rounds...

  • 20m Stagger Stance Good Morning / See Saw Step / Russian Lunge
  • Row
    • Rd 1 - Pick Drill
    • Rd 2 - Catch Drill
    • Rd 3 - Counting Drill to 5 (1 count for drive, 1 count for arms away body over, 3 counts for slide up to catch)

Workout:

14 Rounds* 500m Row

*Each partner completes 7 pieces.  Rest while partner Rows. Aim for Consistency.