MOBILITY & WARM UP

Set 1:
20 Jumping Jacks
10 Pulls on the rower (Easy pace)
• Focus on sitting up tall on the rower and take a look at two numbers on the
screen, Strokes per minute and Split time per 500m. Just take note of them.
Set 2:
20 Mountain Climbers
10 Pulls on the rower (18-20 Strokes per minute pace)
• At a 18-20 Strokes per minute pace, notice your split time per 500m. It should
be slow.
Set 3:
20 Skier Jacks
10 Pulls on the rower (22-24 Strokes per minute pace)
• At a 22-24 Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
faster.
Set 4:
20 Alternating Jumping Lunges
10 Pulls on the rower (26-30 Strokes per minute pace)
• At a 26-30 Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
even faster.
Set 5:
20 Double Knee Tuck in Plank
10 Pulls on the rower (35-40+ Strokes per minute pace)
• At a 35-40+ Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
the fastest of any set.

SKILLS & SPECIFIC WARM UP
EMOM 10
Odd: 10 Ring Row
Even: 10 Deficit Push Up #2×20/10

CONDITIONING

“MYBE IT RAIN”

5 ROUNDS FOR CALORIES
AMRAP 3:
10 Burpees Over The Row
Max Calorie Row

Rest 3:00 between rounds