- One Athlete works, One Athlete rests. Rx and Performance Athletes will be holding a Slam ball while they rest.
- The Row must be broke into increments - either 200m or 150m - depending on distance for that round
- You will then do 6 Rounds total (3 per person) then return to the rower for a decreased distance
- Repeat sequence until work is complete
- When it is time to rest, you must do Ball Slams before the rest period begins