WARM UP

(19 min)

*have rowers & equipment set up before class starts

• 200M row (easy) + 10 med ball ab/wall throw + 10 med ball alternating push ups
• 200M row (medium) + 10 med ball ab/wall throw + 10 med ball alternating push ups
• 200M row (faster) + 10 med ball ab/wall throw + 10 med ball alternating push ups
• 200M row (fastest) + 10 med ball ab/wall throw + 10 med ball alternating push ups

-then-

3 Rounds Of:

• 4L side shuffle across turf
• 2L body weight lunges across turf

-then-

:60/60 banded lat stretch
:60/60 couch stretch

PART I.

3 min on/2 min rest x 4 Rounds (have this set up before class starts)

• 7/7 barbell front rack lunge (empty bar)
• 5 turf width lengths – 45lb plate push
• 3 down back sprints
• hand release push ups until time completes

PART II.

4-5 Rounds Of:

• 1 Min Hard Row
• 1 Min Single Unders
• :30 Planks