Warm-up: Joint Mobility/Dynamic
This is a partner workout. Both Team members will perform a 5 rowing intervals for today’s workout.
The Rows will be performed alternating one after the other. The Rows will be performed as time trials for each distance: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at MAX intensity. While one partner is rowing, the other will be “Resting.”
*The “Rest” is completed with two kettlebells in the Rack position (53/35). The “Resting” partner will Rack the bells at the beginning of their partner’s row and will unrack them at the end of the row. Unracking of bells before the end of the row results in a 5 burpee penalty for every offense.
*Post Time Trials and any penalties to comments.
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)