Start the clock:
500 Meter Row (record your 500 meter row time as displayed on the rower)
then immediately into
10-9-8-7-6-5-4-3-2-1 Ladder of
Power Clean (115/75) FB (135/95)
Shoulder to Overhead (115/75) FB (135/95)
(record your final time from the clock)
*Class will be divided up into 2-4 even groups (to accommodate for the rower)
*There will be heats of 3 people going at once.
*Take note of the time on the clock when you start the row in order to subtract that time from your ending total time after the ladder.
*Row 500 meters then move immediately to the ladder
*Coaches will make groupings beforehand to facilitate the use of the rowers