800m Jog

2 Rounds
10 Hollow/Superman Rolls
Pushup Pyramid
10 Ring Rows
20 sec. Handstand Hold
10 Alt. Jumping Lunges
10 KB Swings

Rowing Technique


Max Effort 1000m Row

NOT A TRUE MAX EFFORT. Maintain a steady pace.


500m Row (Time)


Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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