Rowing Warm-Up

EMOM x 5 (:40/:20)

I- Arms only Rowing

II- Arms and Body

III- Half Slide

IV- Full Row SPM (20-23)

V- Full Row SPM (25+)

Into…

2 ROUNDS

10 Air Squat

10 Up/Down

10 Scap Push-ups

5-7 SLOW Push-Up

10 Alt Dead Bug

Into…

1-2 ROUNDS (Time Permitting)

5 Burpees

10 Sit-Ups

:20/:20 Side Plank

MIN 1&2 – 25/20 Cal Row + Max Burpees

MIN 3 – :40 Side Plank Hold (L)

MIN 4&5 – 20/15 Cal Row + Max Sit-Ups

MIN 6 – :40 Side Plank Hold (R)

(Score is Total Burpees + Sit-Ups)

10/10 Wrist Nerve Glides*

5/5 Single Leg Prone Leg Lift Stretch**

10 SLOW Alt. Bird Dogs

-Rest as Needed b/t Sets-

*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.

**Lying face down, bend one knee to 90 degrees. Lift high off ground while squeezing the glutes. Hold for :03-:05 before lowering.

(No Measure)