MOBILITY & WARM UP

On a 10:00 clock:
Partner A: rows to 100 meters. For every meter partner A rows under or over 100 meters, they must perform 2x that many reps of a penalty movement.
Partner B: as soon as partner A gets off of the rower, partner B starts on their own 100-meter row.

Suggested penalty movements:

Round 1. Jumping jacks

Round 2. Air squats

Round 3. Reverse Lunges

Round 4. Plank shoulder taps

Round 5. Mountain climbers

Round 6. Jump lunges

SKILLS & SPECIFIC WARM UP

Box Jump

EMOM
:30 calf raises
:30 plate toe taps
:30 step-ups
:30 drop-and-land off plate
:30 step-up + squat landing
:30 box jump + step down
:30 box jump + step down, slow
:30 box jump + step down, fast

Push Ups

5 hand-elevated push-ups (on a box)
5 tempo hand-elevated push-ups @ 30X2
5 tempo push-ups @ 30X2
5 push-ups, quick @ 10X0
Rest :30 between sets.

1 round:
6 box jumps
8 push-ups
6-calorie row

CONDITIONING

“DIFFERENT MODE TO WORK”

Every 2:00 for 4 rounds:
6 box jumps #75/60
12 push-ups
Max-calorie row
Rest 2:00 between rounds.

Score is max total calories