Partner option:
AMRAP 30 with a partner:
Max calorie row
– Starting at 0:00 and every 3:00 after performing 10 synchronized burpees.

DYNAMIC WARM-UP | 6:00
4 sets:
:30 calorie row
:10 rest
:30 straight arm burpees
:10 rest

ROWING TIPS | 7:00
Set up:

Arms fully extended.
Hips slightly behind the shoulders.
Good posture. Chest up, shoulder blades pulled down, and back.
Sprint start review:

Three-quarter slide stroke.
Half slide stroke.
Three-quarter slide stroke.
2 powerful full strokes.
3 full strokes at normal row speed.

COOLDOWN STRETCH | 8:00
3 sets:
:30 lacrosse ball roll/foot
:30 hamstring stretch/leg
:30 sit and reach (straddle)