5 x 5 Min. Rounds:  1 Round Rowing, 4 Rounds BW Strength/Core Circuit

• 10 members at a time rowing for 5 mins (shooting for goal pace/2K pace)

• The rest of the group completes 5 min. circuit: 5 exercises on tabata clock (:20/:10 x 2 each move, then switch)

• 5 Total Rounds (each member does 1x on erg, 4x through circuit)

• 1-2 Min rest/cleaning ergs BTWN RNDS

Rowing:

• Full 5 Min RND  Goal: 2K Pace  R:(1:45 Avg. Split/1:55 Avg. Split), W:(1:55 /2:05), B:(2:00 /2:15)

Circuit off ERGs: :20/:10 x 2 each move

• Min 1:  Push Up Progression (Hands Elevated/Negatives–Partial Depth–Full Depth–Weighted/Feet Elevated)

• Min 2:  Stepback Lunge (:20 sec R, :20 sec L) R: Goblet

• Min 3:  Bear Crawl (4 steps forward/4 steps back)

• Min 4:  SL Hip Lift Hold (:20 sec R, :20 sec L)

• Min 5:  Hollow Hold R: hold through :10 sec rest periods

ONLINE (and rain/cold) VERSION:  4 x 6 Minute Tabata

-:20/:10 x 2 each move

-1 MIN REST between rounds

• Min 1:  Push Up Progression (Hands Elevated/Negatives–Yoga–Tennis–Weighted)

• Min 2:  Stepback Lunge (:20 sec R, :20 sec L)

• Min 3:  Bear Crawl (4 steps forward/4 steps back)

• Min 4:  SL Hip Lift Hold (:20 sec R, :20 sec L)

• Min 5:  Hollow Hold

• Min 6: High Knees (Non impact: Fast March)