- 1:00 Row (Just legs)
- 5 Inch worms + Push Up
- 1:00 Row (Just arms)
- 10 Air Squats
- 1:00 Row (regular) –then–
- 500m Easy Warm Up
- *Focus on mechanics and proper pulling form on the rower or ski erg whichever you are testing.
- Row 5000 m This is an all out effort for time.
Re-testing the movement of the month for the month of January, make sure to re-test the same machine you used at the beginning of the month! Focus on finding a good pace to sustain and then pick it up the last 500-400-300-200-100m.