Warm Up: Parter Rowing

For Time:
10 Rounds of “Rowling” or 1000 meters

*The goal of “Rowling” is to try to land on exactly 100 meters. 93 meters or 107 meters are both scores of 7. Athletes who just rowed will complete 7 air squats before their next partner can begin. Reset the monitor for each round. The team who rows fastest and/or gets the smallest number of penalty reps will have the best opportunity to win. To make it fair, line athletes up by height and pair the athletes on each end up with each other. For example, the tallest athlete will be paired with the shortest athlete and so on.


Couch Stretch: 90 Seconds Each Side Click Here


Seat Away From Feet

Just like on the rower, we also want to avoid bouncing out of the bottom or letting the heels lose contact with the floor during our air squats. Bouncing out of the bottom and losing heel contact is rougher on the knees and lower back. Keep the heels grounded and control the bottom position.

Movement Prep

15 Second Squat Hold Below Parallel
10 Pausing Air Squats (In the Bottom for 1 Second)
5 Air Squats (In the Bottom)


How to Wreck Bag Clean

Today we’re going with the traditional Wreck Bag Clean where the bag starts on the ground and finishes on the shoulder, not the Wreck Bag Over the Shoulder.

Movement Prep

*With Lighter Weight: *
10 Deadlifts
5 Wreck Bag Cleans

Build to Workout Weight

5 Wreck Bag Cleans

Movement Substitutions

  • 25 Slamballs (30/20)
  • 25 Russian Kettlebell Swings (70/53)
  • 10 Sandbag Cleans (Do 15-20 reps if the sandbag weights you have are on the lighter side)

Practice Round

150 Meter Row
10 Air Squats
5 Wreck Bag Cleans (Workout Weight)


3 Rounds:
750 Meter Row
50 Air Squats
10 Wreck Bag Cleans (70/50)