- 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.
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