12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)

Rowing Intervals
For Time: (16’ Cap)
1000m Row
Rest 2:00
750m Row
Rest 1:00
500m Row

Target time:
Men: 11-12’
Women: 12-14’

15’ Rotating EMOM
1. 12 Plate Snatches
2. 16 Skater Jumps
3. 20 Toe-Touches
4. 16 Alt. SA KB Cossack Squat
5. 12 Plank Jump-ins, Side to Side