Review Rowing Technique (14 min)
How to work monitor
What the damper is and how it works
Foot Strap & Height Setting
Posture
Legs then Hips then Arms
Return in the opposite
Cadence/Strokes per minute goal
Everyone perform 250m row at 85% to review technique
“Confluence”
Alternating Death By EMOM
Starting at:
Minute One- 2 Clusters (95/65)
Min Two- 2 Lateral Squats ea. leg (95/65)
Min Three- 4 Clusters
Min Four- 4 Lateral Squats
Clock will be set on rounds with a max of 14 rounds to complete workout. If the blue round indicator is odd perform 1 more rep for that interval, if it is even perform that number of reps… ie at min 3, you will be performing 4 reps. You may start at either movement. If you do not complete the required reps for that movement your workout is over. Must complete 8 full rounds to be considered RX. On the lateral squats you must start with a sumo stance, keep toes forward, and have knee track over ankle and hip crease at or below parallel for the rep to count.
FrameWork: Scale weight to 75/55. if you normally don’t RX, please scale this one for a better workout. Getting two rounds and an RX by your name isn’t worth it
LeanFit: Same workout style but you will be doing WallBalls and Machine Calories for your movements
