Warm Up:

2 Rounds

  • 10 Plank Shoulder Taps
  • 10 Good Mornings
  • 10 Mountain Climbers
  • 10 Calorie Row



Place pull up band around the slide 8 inches from foot stretcher Place mini band around the athletes legs just above the knee Have Athlete sit in the catch position and explain that the maximum power will be exerted when their heels (entire foot) drives into the machine with a slight pressure into the mini band (external rotation from the hip that engages the high glute) Each Athlete can Row 10 Strokes


Complete with Partner

4 Rounds of

  • 5:00 to Row 75 cal
  • 2:00 Rest*

*if you don't reach 75, you must work during your rest to complete the remainder of the 75 with that number of Burpees  

*if you do reach 75, your next round is challenged by rowing 75 cal in 4:30 and then 4:00, 3:30. Your rest gets longer each round if this is the case