Warm Up
GENERAL WARM-UP
AMRAP x 6 MINUTES
20 Jumping Jacks
10 Scap Push-Ups
20 Jumping Jacks
10 Single DB Curl to Press
20 Jumping Jacks
10 DB Upright Rows
EMOM x 7 MINUTES (:40 ON/ :20
OFF)
MIN 1 – Arms Only Rowing
MIN 2 – Arms + Body Rowing
MIN 3 – Half Slide Rowing
MIN 4 – Full Slide Rowing (EZ Pace)
MIN 5 – Full Slide Rowing (Mod
Pace)
MIN 6 – Full Slide Rowing (Hard
Pace)
MIN 7 – Full Slide Rowing (Workout
Pace)*
*Break this final minute into two
:20on/ :10off intervals to give the
feel of the workout.
Skill
4 SETS*
10 Tempo DB Floor Press (30X1)
-Immediately into20 DB Floor Press
*Set of 10 should be
Moderate-Heavy. Set of 20 should
be Light.
Workout
“TABATA”
8 ROUNDS EACH (:20 ON/ :10 OFF)
TABATA 1 – Meter Row
TABATA 2 – G2OH
TABATA 3 – Meter Row
-Rest 1:00 b/t Each Full Tabata-