WARM UP – MOBILITY
2 rounds:
Alternate with a partner
60s row (easy warm-up pace)

Dynamic lower body stretches: hip / hamstring, iron cross / scorpions etc.

Review Rowing technique and break down the stroke with a few drills (alternate w/ partner)

WOD A
PARTNER ROW INTERVALS
Complete with a partner for time:
Row for Calories:
50-40-30-20-10-20-30-40-50

  • Each partner will row 50 Cal, then 40, then 30, etc. alternating with their partner.
  • Ideally partner up with someone of similar rowing abilities so that your work/rest is close to 1:1.
  • If you are not a strong rower then scale the Cals down to:
    40-30-20-10-5-10-20-30-40
    (If you are not comfortable sharing a rower with another athlete then you may complete by yourself resting 1:1 for each set (only if there are rowers available) or use a Ski-erg / Echo Bike as needed. (Scale echo bike cals down to 30-25-20-15-10-15…)

ACCESSORY
“Durate Core”
4-5 rounds for quality:
10 Hollow Rocks
10 V-Ups (scale: alternating single leg V-ups)
10 Tuck Ups
10 sec. Hollow Hold

– Rest 1 min –

Scale reps down to 6-8 as needed down to maintain quality throughout the set.

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