Warm Up
2 Minutes of Cardio or General Warm-up
-Into-
5 Rounds:
30 Seconds Row
10 Knee Push-Ups
10 Band Row
Strength
Strict Pull-Ups or Assisted Strict Pull-Ups
EMOM x 4 Sets x 10 Reps
WOD
E1.5MOM x 10 Rounds
COMPETITIVE
250/200m Row
PERFORMANCE
200/150m Row
LIFESTYLE
1 Minute Row / 30 Second Rest