Warm-up

• 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.

TEST

• 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.