50′ Bear crawl
50′ Inch worm push up
2X sets of
6 Drinking birds
6 Leg pumps
10 Air squats
After prep work is done jump on a rower and see what setting you should be rowing at. Get your feet set up and damper setting at your desired lvl and row 300M as a additional warm up
4-6 sets of :30 On :30 Off
Row sprint-Go hard each set.
21 Min EMOM
1st min American Swings 15-20reps 62/44
2nd min Box jump (step down) 10-20reps 30/24″
3rd min Double unders 30+Pull ups 10
With the variable rep ranges don’t be afraid to hit the higher side of them but not at the cost of falling below the minimum.
rest 10 Min
Find a good pace and stick to it for both, this is not a setting to try and beat your previous 2k time.