General Warm Up:
3 minute Row, increase pace each minute
Hamstring Stretch, Calf Roll, Glute/Figure 4 roll, Lax ball on shoulders – 1 minute on each side.
Specific Warm Up:
Review proper Rowing form then 5 Strokes Legs Only, 5 Strokes Hips and Arms, 10 Full Strokes all as a group. Review Box Jump form then do 5-8 Box Jumps landing in 1/4 Squat and holding. Review proper Push Up form. Do 5 negatives and 5 Pushup. Review proper technique for Ring Rows and Pull Ups then 3 sets of 20 second Bar Hang, 5 Ring Rows or 3-5 Strict Pull Ups. All movements reps on coaches count.
AMRAP 13 – 55 Cal Row, 55 Box Jumps , 55 Pull Ups, 55 Push Ups
Box Jumps => Step Ups, Pull Ups => Ring Rows or Banded, Push Ups =>Box
Easy 2 minute Row
Completing at least one round is the goal, do not work to failure on your pullups and push ups. Work in sets you can manage with short rest. Keep a steady pace with Row and Box Jumps and try to get through the rest as fast as possible. Push hard on 2nd round to get as many reps as possible.