Warm Up

Row 300m

Dynamic Drills


  • Wall Walk x 3
  • Scap Pull Up x 10
  • Step Up x 5 per

Workout of the Day

A. 3-4 Sets for Quality

  • HS Walk x max distance or Nose to Wall Shoulder Taps x 16-20
  • Single Leg Bounding x 1 length per
  • Alt. Hanging Hip Touch x 8-10 or Active Arch Hang x 2-4
  • Double Under x max reps in 30 seconds


In teams of 2, row as many Cals as possible in 12 minutes.  

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