EXTENDED WARM-UP
"ROWLING"
ON A 10:00 RUNNING CLOCK...
5-7 attempts to Row as close as they can to getting EXACTLY 100m on the monitor.
*Perform 1 Up-Down for every 5m above or below 100m
NCFIT BENCHMARK WORKOUT
"DEATH ROW"
EMOM x 20 MINUTES
MIN 1 -- 20/15 Cal Row
MIN 2 -- 15 Burpees
FINISHER
FOR TIME
25 Strict Sit-Ups*
50 Alt. V-Ups
100 Russian Twists**
*Fingers interlocked behind the head.
**Light weight optional
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