Ready For Anything Warmup

We’re still putting our thoughts together on the Open, see but here is something I wanted to share
The Ready For Anything warmup
The rower is an excellent tool to get warmed up, and throughout the Open I would use it a lot to get my heart rate up, my lungs opened and a sweat going.  At the same time, I didn’t feel like this would wear me out for whatever was coming next.  It takes 9 minutes.
Part 1
Row easy for 3 minutes.  You can build to moderate pace here.
Part 2
2 Rounds
Row hard for 30 seconds
Row easy for 30 seconds
Part 3
2 Rounds
Row very hard for 20 seconds
Row easy for 40 seconds
Part 4
2 Rounds
Row as hard as you can for 15 seconds
Row east for 45 seconds
If you want to row easy for another minute and take it to 10 minutes,

WORKOUT OF THE DAY
STRENGTH/SKILL
Clean and Jerk
Build to a heavy single in 20 minutes
Conditioning
10 Shoulder to Overhead 135/95
50 Doubleunders
8 Shoulder to Overhead 135/95
40 Doubleunders
6 Shoulder to Overhead 135/95
30 Doubleunders
10 Shoulder to Overhead 135/95
20 Doubleunders
2 Shoulder to Overhead 135/95
10 Doubleunders
10 minute cap