MOBILITY & WARM UP
AMRAP 10′
10 Alternating Reverse Lunges
10 Alternating Knee Pull to Chest
10 High Knees in Place
10 Straight-Leg KB Deadlifts (lightweight)
10 KB Swings (lightweight)

SKILLS & SPECIFIC WARM UP

Set 1
20 Pulls on the rower (easy pace)
15 Up & Down

Set 2
20 Pulls on the rower (moderate pace)
10 Burpees No Jump

Set 3
20 Pulls on the rower (fast pace)
7 Burpees

Set 4
250mt (1k peace)
5 Burpees Over The Row

CONDITIONING
“WAX MUSEUM”

For Time:
1,000/800m Row
15 Burpees Over the Row
1,000/800m Row
30 Burpees Over the Row
1,000/800m Row
45 Burpees Over the Row