Warm Up:

2 Rounds…

  • 200m Row Strapless Easy
  • 20 Plank Shoulder Taps
  • 10 Plank to Down Dog
  • 5 Burpees
  • 2 Wall Walks

Skill: Stroke Rate with Damper Setting

  • 300m Row – Partner shifts damper after each 100m (9 – 5 – 1), you work to keep the same split by increasing the stroke rate.

You can create the same amount of resistance at any damper setting . Work to maintain the same split even with a change in drag.

Workout:

4 Rounds for Time.

  • 500m Row8 – 6 – 4 – 2 Damper Changes Each Round
  • Max Rep Unbroken /Deficit HSPU/Handstand Push Ups / Push Ups

*Scaled P/U cap rep count to 10