Warm Up:

20 strokes each - Arms Only - Arms and Body - Arms, Body, Legs

2 - 4 - 6 - 8 - 10

  • KB Windmills
  • Tea Pots
  • Good Morning
  • Row for Cal

Sprints:

:30 Easy - :30 Moderate - :30 Hard

1:00 Easy - 1:00 Moderate - 1:00 Hard

500m / 3 min REST - 500m / 3 min REST - 500m

Fun:

Complete with a Partner.  Each Partner Rows each round and holds Wall Sit while Partner Rows

200m Row - Wall Sit Hold

300m Row - Wall Sit Hold

400m Row - Wall Sit Hold

500m Row - Wall Sit Hold