5-Min Row + 5 x :45/:15 Stations
5 min rounds with 1-min rest between rounds x 5 RNDS
-Everyone rows at least once but they can choose to row a 2nd time after everyone has had a chance on the Erg.
-Rowers row continuously for full 5 Min RND – Distance goals = R: (1250 m+) W: (1100+), B: (1000+)
-Everyone else rotates through the following 5 exercises on a :45/:15 clock
Plank Complex (Forearm Plank to 2 Side Plank Hip Touches to Forearm Plank to 2 Side Plank Hip Touches on other side, repeat)
Hollow Body Hold