WARM - UP RunWARM-UP Row200M (out & back)10 leg drives /rower *NO ARMS*10-TTL:30 down dog-push back10-TTH10 arm pulls only/rower* with legs extended*10-Jumping jacks10-Jumping jacks10- reverse lunges10- reverse lunges10-heel walks10 - strokes rower10-toe walks10-CWC10-CWC10 - strokes rower10-jumping AS RX/PerformanceFitness1 min moderate1 min moderate1 min easy1 min easy2 min moderate2 min moderate1 min easy1 min easy3 min moderate3 min moderate1 min easy1 min easy4 min moderate4 min moderate1 min easy1 min easy5 min moderate4 min moderate1 min easy1 min easy4 min moderate3 min moderate1 min easy1 min easy3 min moderate2 min moderate1 min easy1 min easy2 min moderate1 min easy
