WARM UP

 

TABATA
4 Rounds 20:10
Hallow Rocks
Plank jacks
Mountain climbers
PLANK

Then

ROXANNE

If you miss Roxanne because your late you can make up for it by doing 50 Burpees

 

WOD
Team up with 2 or 3 people (giving a minimum of 2 Min or more of Rest between intervals, GO HARD ON YOUR 250 m.)

Row:
10x 250 m

Each 250 m for time:
Keep track of your own time of each interval. post your fastest and slowest time. Score is individual.

What muscles does rowing work?

The “Drive”- Muscles worked: Erector Spinae, Rectus Abdominus, Triceps, Rhomboids, Deltoids, Trapezius, Pectoralis Major, Wrist Extensors and Flexors, Quadriceps, Glutes, Hamstrings, and Gastrochnemius and Soleus.

 

Rest a minimum of 2 mins between efforts if you don’t have a team or partner.