Warm Up:

3 Rounds of series...

  • Scorpion Stretch L
  • Scorpion Stretch R
  • Push Up - Down Dog
  • Spider Man Stretch L
  • Spider Man Stretch R
  • Push Up - Down Dog

Skill: 

Complete the minute and switch with your partner

  • 1:00 Arms Only
  • 1:00 Arms/Body Rowing
  • 1:00 Arms/Body/Half Slide Rowing
  • 1:00 Legs Only Rowing
  • 1:00 Legs/Body Rowing
  • 1:00 Full Stroke Rowing
  • 1:00 50% Intensity
  • 1:00 60% Intensity
  • 1:00 70% Intensity
  • 1:00 80% Intensity
  • 1:00 90% Intensity

Workout:

10 Minute AMRAP

1, 3, 5, 7, 9, 11, 13, 15, etc...

  • Cal Row
  • Russian KB Swings (32/24)
  • Burpees