WARM UP

Partner A rows 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement.
As soon as partner A gets off of the rower, partner B starts on their own 100-meter row.

Penalty movements:

Air squats

Burpees

Push-ups

Jumping jacks

Sit-ups

SKILLS & SPECIFIC WARM UP

Wall Ball Clean

1 round:
8 med-ball front squats
8 med-ball push press and throws
8 wall-ball shots

Rowing

5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row

Then:

2X :30, 2000 mt Pace rest :30
2x :30, 1000 mt Pace rest :45
3x Sprint Start Attempts, on 125 mt :10 rest between each
1x :45 Moderate Pace

1 round:
Row 100 meters
6 wall-ball shots
6 med-ball cleans

CONDITIONING
“INTENDED STIMULUS”

For time:
AMRAP 5:00
Row 500 meters
Max wall-ball shots #9/6

– Rest 5:00 –

AMRAP 5:00
Row 500 meters
Max med-ball cleans #9/6