It is time for seven rounds of rowing and front squats. This one was interesting as the pulls on the row will determine your number of front squats.  All the rower games and warm ups have prepared you for this one.

For the zoomers most of you will not have a rowing machine, because of this your sub will be a run or ten burpees. With either of these choices you will do ten front squats per round.  I liked this one. It was not crushing but offered a unique challenge. On the row you needed to slow down to make the most of your effort.

We look forward to seeing you on zoom and in the open gym for what will be a very interesting session.


QOD: Favourite Snow day activity?

Warm up

3 rnds ( 1 min each)

Hip swings

Plank( L,M,R)

Goblet squats



Front squat


7 rnds

100/150m row

Body weight front squats for each pull


If we are subbing a 100/150m run or 10 burpees do 10 front squats each round

Cool down

Dragon/ pigeon pose

Couch stretch

Child pose