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Row Cal & Burpees 5,4,3,2,1.
Banded Pec Stretch – 1 minute, Spidermans – :30 sec per side, Banded Hamstring – 1 minute per leg.
3 Rounds – 10 Band Pull-Aparts, 10 Banded Bent over rows, 10 Step Back Lunges.
EMOM 10 – 20-30 sec Bar Hangs & 20-30 sec Plank. Alternate 5 min with 1/2 class.
Rowling Style – 100m Row, 150m Row, 200m Row, 250m Row, 300m Row, 250m Row, 200m Row, 150m Row, 100m Row. After each round do as many pushups as you are away from the required number into :20 sec plank
PU => Box, Plank => Hands
1/2 class on Rig, 1/2 on plank. Part 2 you are trying to land exactly on each distance, resetting the rower each time. Plank should be done as part of the last push-up if possible..
Easy 200m row and Lax ball pecs