3 rounds with rower
30 sec easy
20 sec moderate
10 sec hard
-after the 3 rounds-
2 rounds
20 Step Back Lunges
10 Plank Shoulder Taps R/L
10 Birddogs R/L
- into workout prep -
2 Rounds
10/7 Calorie Row
10m Double Dumbbell Walking Lunge @15/22,5kg's)
On warm up you can take 1 rower per pair, and warm up can be done that way than other partner starts with rowing those 3 round and other does those 2 rounds of step back lunges etc.. and then switch.