MOBILITY & WARM UP

PARTNER ROWLING
Set 1
Row = 70m
Penalty = 3x Jumping Jacks
Set 2
Row = 100m
Penalty = Burpees
Set 3
Row = 80m
Penalty = Ring Rows
Set 4
Row = 110m
Penalty = Jumping Pull-ups
Set 5
Row = 90m
Penalty = 2x Alternating V-ups
Set 6
Row = 120m
Penalty = Strict or banded pull-ups

Rower must row as normally as possible and once they stop
rowing, they are done rowing. They must then watch the rower
continue to count up until it stops. Hopefully it stops on the right
number.

Once both partners have completed the rower and penalty, move
on the the next set.

SKILLS & SPEFIC WARM UP

Kipping – Pull Ups

CONDITIONING

“THREE TYPES”

EMOM 30
1 min. 3 Weighted Pull-ups
2 min. 5 Strict Pull-ups
3 min. 7 Kipping Pull-ups

Scaled Version

EMOM 24
1 min.8 Ring Row
2 min. 7 Jump Pull Ups