Warm-up

:40 Moderate / :20 High Effort Bike or Row (2x Through)
Seated Forward Fold Stretch
Leg Swings (Front/Back Side/Side)
10 Waiter Bows
10 Air Squats
10 Reverse Lunges
10 Push-ups
:30 Supinated Bar Hang

— Rowing Warm-up —

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Strength and Skill

Two heats:
1000M Row Time Trial (As fast as possible) *
* 6 Minute Heats

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Row 1000m

Row 1000m

Scoring: Time

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FITNESS 20201103

As many rounds and reps as possible in 12 minutes:
21 Plate Hops (45# Plate)
12/9 Calorie Bike
21 Sit-ups

Scoring: Rounds + Reps

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PERFORMANCE 20201103

As many rounds and reps as possible in 12 minutes:
9 Box Jumps (24/20″)
15/12 Calorie Row
21 Sit-ups

Scoring: Rounds + Reps

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At Home Workout

As many rounds and reps as possible in 12 minutes:
21 Plate Hops (45# Plate)
7 Shuttle Runs (50′ Distance)*
21 Sit-ups

* 50ft = 1 rep

Scoring: Rounds + Reps

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WEDNESDAY 20210120

January 19, 2021

TUESDAY 20210119

January 18, 2021

MONDAY 20210118

January 17, 2021