Warm Up:

  • 4:00 Easy Row @ 20 SPM taking 10 Powerful Strokes every Min
    • 1:00 Rest
  • 3:00 Easy Row @ 24 SPM taking 5 Powerful Strokes every :30 Sec
    • 1:00 Rest
  • 2:00 Moderate Row @ 26 staying consistent with effort
    • 1:00 Rest
  • 1:00 Hard Row @ 28-30 with consistent effort

Workout:

20 Min AMRAP

  • 500m Row
  • 1* Turkish Get Up on Each Side

*Each Round ADD a Turkish Get Up to EACH Side