Run/Row/Ride 2 minutes
5 Skin the Cats (Performance Class Only)
3×10 Cuban Press, Powell Raises, Hollow Rocks
Walking lunge length of gym 2x
Accumulate 2 minutes each of the following:
Support position on rings (Fitness Class Only)
Front Plank from Elbows
5×2 Turkish Get Ups per arm
Start light, work up on each set to a heavy, but not maximal weight. ~75% of your 1RM if you know it.
2x 1000m row or 800m jog (~80% of maximum effort)
Spend 15 minutes learning and practicing the Turkish Get Up.
Focus on proper form and midline stability.
2 x 500m row at ~80% of max effort
Focus on rowing form rather than time