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