Row or Run
Pigeon Stretch each side 1 minute
3 movements in 3 minutes: 20 sec each movement 3 rounds
Review Rowing Technique
Fitness and Performance:
Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
25 Wall Ball Shots
Modify the weight of the ball or the reps of the wall ball shots to ensure that you complete each set within 4 minutes.
**For large classes partner up and the second group start with a 3 minute delay.
**Record working time.
Group 200m Jog