Warm Up:

2 Rounds...

  • 200m Row
  • 20 Plank Shoulder Taps
  • 20 Spiderman Steps
  • 20 Russian Lunges
  • 20 Mud Scrapers

Workout:

3 Rounds of 

  • 3 Min Steady State Rowing @ 24
  • 2 Min Steady State Rowing @ 26
  • 1 Min Steady State Row @ 28
    • 2 Min Rest

Round 1:  Damper at 6

Round 2: Damper at 5

Round 3: Damper at 4