Warm-Up:
3 Sets,
1:00 Cardio Choice (Bike / Run / Row)
8 Walking Inchworm to Hollow
10 Deep Lunge Mountain Climbers
10/10 Single Leg Glute Bridges
10 Alternating Dead-Bug Heel Taps

Rowing Form and Technique
Rowing Form and Technique video
– Pick Drill
– Arms and Body
– Legs and Body
– Half Stroke
– Full Stroke

“Empty the Tank”

For Time:
Every 3:00 x 9 Sets, Alternating Stations
Station 1: 400m Run

Station 2: 
15/11 Calorie Echo Bike
30 Russian Kettlebell Swings 53/35lb, 24/16kg

Station 3:
500m Row

Level 2
Station 1-run 400, station 2-12/9 bike, station 3- row 500
Level 1
station 1-300m run, station 2-10/7 cal bike station 3 400m row

Goal: Sub 2:00 / Set 

Score: Sum Total Interval Time

RPE: 8/10

Primary Objective: Keep Each Station as fast as possible

Secondary Objective: Consistent Paces across all sets

The focus today is to stay consistent and really develop pacing today with our mixed modal piece here. We are leaning into the machines and firing up those hamstrings with a little dose of Kettlebell Swings during station 2. We will all start on different stations today and have things rotate in a way that allows for big and small classes to move through this while pushing everyone to target about 1:45-2:00 on / 1:00-1:15 off. This will help build our aerobic engine and consistency throughout.