WARM UP – MOBILITY
Dynamic joint rotations and full body stretch out.
Review 4 body weight movements and rowing technique then;
3 rounds: 45-60s row intervals (increasing pace each set)
Warm-up a few reps of each bodyweight movement when off the rower.
Complete 4 rounds for total bodyweight reps combined: (30-34 mins)
In 6 mins: 1,000/850m row + max reps bodyweight movement
– rest 2 mins between sets –
Round 1: Push-ups
Round 2: Ab-mat sit-ups
Round 3: Step down box jumps (24/20″)
Round 4: Shuttle Runs (40ft = 1)
Stagger second heat by 4 mins, row must be under 4 min or you need to scale the row meters.
Cool down, roll, stretch, mobilize
or work on a weakness