MOBILITY & WARM UP
10 Alternating Spiderman Stretch
10 Leg Swings (across body) / Leg
10 Good Morning + Jump
20 Double Unders or Single Unders
SKILLS & SPECIFIC WARM UP
15 Pulls on the rower (Easy pace)
Athletes should identify their
500m number and their strokes per minute on their monitor
15-18 Strokes per minute pace, notice your /500m.
18-20 Strokes per minute pace, notice your /500m.
At 25 or fewer Strokes per minute pace, notice your /500m.
“LESS IS BETTER“*
5 Rounds For Time in a 20 min time cap
After each row, perform
2 double unders for each
row pull taken to complete
*compare to 29.03.22