A. 200m Rows x 8-10; rest :45-1 min
**larger classes – partner up for 1:1 alt
***power output is big focus
B. Emom x 15–18
Min 1: 100m shuttle run (weighted encouraged)
Min 2: 10-15 t2b
Min 3: 5-7 heavier db devils press (than typical workout weights)
**push pace on minutes with a work:rest ratio favoring the rest