Warm - up

Rowing drills and Skin-the-Cat progression

Monostruct Conditioning, Long

For time, in teams of 3:

Men: 360 calories
Co-ed: 330 calories
Women: 300 calories

Execution: All work divided. One working, two resting at all times.

After-Hour Accessory Exercise

Strength: Dumbbell bench press, 3 sets of 12 across.
Strength: Dumbbell 1-arm bent over rows, 3 sets of 12 across.

After class: Do accessory exercise, record workout results, clean & return equipment.

Before class: Men get a 45 or 35 plate, women get a 35 or 25 plate, to be used for warmup.