0:00-15:00 General/Specific Warm-up

15:00-25:00 Transition to Endurance

25:00-50:00 Endurance

50:00-60:00 Cool-down

General Warm-up

3 rounds

Hip Openers

Lying Glute Stretch

Iron Crosses

Inchworms

Calf Stretch

Endurance Prep

2-3 Rounds

12 Scissor Kicks

4-8 DB Goblet Lunges

4-8 Burpees

10/8 Calorie Row

Endurance:

Partner AMRAP 25

60 Scissor Kicks

20 DB Goblet Lunges @50/35

20 Burpees

20/18/16 Calorie Row (male/mixed/female)

SCORE: Rounds + Reps

PACE GOAL: 5-7 Rounds

FEEL:

• Steady Eddy or Betty

• The work to rest ratio with your partner should allow you to keep moving at a steady pace throughout

• This is a good mix of muscle burn and increased heart rate

STRATEGY:

• 15s or 30s on the Scissor Kicks

• 6/4 or 10s on Lunges

• 5s on Burpees

• Split the Row in half

EQUIPMENT CONSIDERATIONS:

• If you do not have enough rowers then you can add a 200m run as an option, if the weather is not cooperating then take out the row and make the reps for the other movements 30 (80 for the scissor kicks)

INDIVIDUAL OPTION:

• AMRAP 20

• 24 Scissor Kicks

• 12 DB Goblet Lunges @50/35

• 12 Burpees

• 24/19 Calorie Row

BEGINNER: No weight on lunges, Up Downs

SCALED: 35/20

Rx+: 70/50

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