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 —
Strength and Skill
Two heats:
1000M Row Time Trial (As fast as possible) *
* 6 Minute Heats
Row 1000m
Row 1000m
Scoring: Time
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
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
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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