*Coaches Note: May need to have half class start part I and half class start part II. Those not run-in in part I during 6am class will probably need to choose another form of cardio during the 1 mile run other than rowing. Coaches get creative. Maybe 2L sled push EMOM for 8 minutes….rowers need to stay open for part II

WARM UP

:90/90 SMR IT Bands
1:00/1:00 SMR Calves

2L High Knees
2L High Knee Skip
2L Butt Kicks
2L Karoka

PART I.

(31-39 min)

Run 1 Mile

-then-

3 RFT

• 2/2 TGU – get heavy!
• 3 strict pull-ups (minimal assistance)
• 100M unilateral KB front rack farmer carry (50M/50M)
• :45 plank

Run 1 Mile

PART II.

2:00 row/bike sprint
1:00 (:30 each side) kneeling banded twists
2:00 row/bike sprint
1:00 plate accordion crunches
2:00 row/bike sprint
1:00 (:30 each side) kneeling banded twists
2:00 row/bike sprint
1:00 plate accordion crunches