MOBILITY & WARM UP
600 mt run
20 PVC Pass Through
10 Alternate Samson Stretch
5 Spiderman & Reach x Side
30 Front Leg Swing
then:

6 Minute AMRAP of:
5 Toes-to-bar/Hanging Knee Raises
10 Push Ups
7 Wall Ball
10 Glute Bridges

SKILLS & SPECIFIC WARM UP
Rowing

Row
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row

CONDITIONING
“ER BARCAROLO“

Each for time:
4 x 750m Row
Rest 2,30 minutes between
each effort

Sub:
45/30 Cal Assault Bike
750 mt Ski Erg

Score is more slowest