3 x 8-Min Rowing Stations
Station ONE:
4-Min Row – Damper @ 8 + Stroke Rate @ 20
4- Min AMRAP:
Turkish Get Ups (switch sides every 2 reps)
Station TWO:
4-Min Row – Damper @ 6 + Stroke Rate @ 24
4-Min AMRAP:
Jump Rope (R – 20 D.U., W – count attempts, B – 40 singles)
10 Superman
20 Sprinter Situps
Station THREE:
4-Min Row – Damper @ 4 + Stroke Rate @ 28
4-Min AMRAP:
-Lunge to cone
-Cat Crawl to cone
-Broad Jump to cone
-Crab Walk to cone
-Repeat
Finish with core work or extended mobility