ROWING INTERVALS

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• CrossFit Warm Up (2x15 or 3x10)

2. Work Capacity - 5 rounds for time:

• Row 1000m
• Rest 90 sec

3. Durability (3-5 rounds)

• Tuck Sits, 30 sec hold
• GHR, 5-10 reps