Warm Up:
4 Rounds:
10m High Knees
7 Burpees
7 Deadlifts With Empty Barbell
7 Bent Over Rows With Empty Barbell

Workout:
**Would like everyone on a rower. this is a lot harder than it looks. Pair up. One person goes while the other rests. In classes over 18 people we will start taking bike and or ski erg pairs.
Each For Time:
1000m Row x 3
Rest as needed between efforts.
–Coaches Notes–
We might have to partner up in some of the classes depending on how many people we have. We will get everyone on a rower though. These are meant to be 1000m “sprints” trying to keep your times as close to each other or faster as you can. Really fast times will be in 3’s. Setting yourself up for these can purely depending how you can handle the distance, even with it being a sprint you want to be able to KEEP that fast pace the whole time. Set your damper on something that is easy to pull and keep the rhythm of your pulls face and consistent.

**Optional Accessory Work**
Option 1-
Plank Hold
Accumulate 1-2 mins
Option 2-
Shoulder Press
3×12
Use the heaviest weight you can for each set.
Rest as needed between sets.