WARM-UP
3 ROUNDS
1:00 Row
:20 Top of Plank Hold
10 Alt. DB Rows
:20 Bottom of Plank Hold
EXTENDED WARM-UP
EMOM x 10 MINUTES
Min 1 – 10 DB Slides
Min 2 – :40 EZ Row
(No Measure)
WORKOUT
3 SETS FOR TIME
500/400m Row
10 Devil’s Press
250/200m Row
-Rest 2:00 b/t Sets-
(Score is Slowest Time)
Goal – Use the extended warm-up to help dial in movement options for the workout so everyone can hit the workout running! You should aim for consistent interval efforts so if that means modifying reps or movement for the Devil’s Press they should!