Workout 
 
WARM-UP 
WITH A PARTNER …
3 ROUNDS EACH (5 MIN CAP)
P1: :30 Row – Provide one focus each time they’re on the rower*
P2: 6 Up-Downs + 10 Alt. Deadbugs**

*Use the warm-up as a teaching opportunity to dial in row mechanics. Example…
Round 1: Legs + Hips w/slight lean back (arms stay straight)
Round 2: Legs + Hips + Arms + ½ slide forward
Round 3: Full strokes – focus on aggressive kicks but keep the strokes/minute under 27

**For the 3rd round, switch to 5 Burpees + 10 Sit-ups 

POST WORKOUT STRENGTH 
3 SETS
15 Rolling Tricep Extensions
30 Reverse Grip Banded Tricep Pull-Downs

-Rest 1:00 b/t Sets-

(Score is Weight) 

WORKOUT 
FOR TIME
150/120 Cal Row*

*Every 1:30 complete 15 Sit-Ups.

(Score is Time) 

PARTNER WORKOUT OPTION 
IN TEAMS OF 2…

FOR TIME
300/240 Cal Row*

*P1 rows while P2 completes 2 Rounds of 7 Burpees and 14 Sit-Ups. Once P2 finishes 2 rounds, the partners switch.

(Score is Time) 

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