Skill

NOTE: 5 Min explanation can help set them up for a productive warm up where they can try to perfect their force curve

Perfect Your Force Curve
Turn display to the screen with the Force Curve...

•Begin Rowing with just the hip swing (arms and legs remain straight)
•Add in Arms as a follow through from the hip drive
•Row then from half slide
•Finally Row from full slide

Keep your eye on your force curve for each stroke. Remain on each step until the curve that you are looking at looks smooth and in a haystack shape

Warm-up

Alternate with a Partner...

20 Cal Row - Easy / Inchworm Complex
15 Cal Row - Moderate / Push Up to Down Dog
10 Cal Row - Power / Burpees
5 Cal Row - Extra Power / Rest

Workout

4 Rounds with A Partner For Max Calories

NOTE:  If you have a large class, start partners on different stations so that you have enough dumbbells and med balls for everyone.

5 Min
30 Plank High 5's (in plank position - partners reach out in front of each other with opposite hands to high 5!)
Max Cal Row
Alternate Rowers Every 10 Calories

1:00 Rest

5 Min
30 Partner Wall Balls ( partners stand side by side and choose a target on the wall. One person does a wall ball and partner catches the ball and tosses it back)
Max Cal Row
Alternate Rowers Every 10 Calories

1:00 Rest

5 Min
30 Burpee over Partner ( partners start on the ground side by side and one person stands up and hops over their partners legs, goes down to the ground and stands up and hops back)
Max Cal Row
Alternate Rowers Every 10 Calories

1:00 Rest

5 Min
30 Synchronized DB Snatches (facing each other, partners complete db snatches together)
Max Cal Row
Alternate Rowers Every 10 Calories