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.

WOD A

WATERTIGHT

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.

ACCESSORY

Cool down, roll, stretch, mobilize

or work on a weakness

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