Warm-up

2 Rounds:

250/200m Row (moderate, hard pace)

20 Shoulder Taps

5 Push-ups

MetCon:

For Time:

20 Push-ups

250/200m Row

30 Push-ups

500/400m Row

40 Push-ups

1,000/800m Row

50 Push-ups

*Pace Goal: 13-15 minutes

*if more people than rowers you can make this a partner workout for time of: 3,000/2,400m Row and 300 push-ups, both athletes can be working at the same time, one on row and one on push-ups, switch whenever you want

Beginner: knees or hands elevated push-ups

Intermediate: knees or hands elevated push-ups

Advanced: as is

Sport: as is

Auxiliary Strength:

Alt. EMOM 10:

12 Barbell Curls

12 Barbell Skull Crushers