MOBILITY & WARM UP

5 Sets:
10 Lateral Plank Walk / Direction
10 Sit-ups
10 Single Leg Deadlift
10 Toe Touch + Jump
10 DB Snatches (light weight)

SKILLS & SPECIFIC WARM UP

ROWING

3 Sets x :20 Fast Pull, Slow Return

3 Sets x :20 Upright Torso

3 Sets x :20 Level Hands

1 Set x 250/200m Row

CONDITIONING
“MIXED ROW”

For Time:
250/200m Row
500/400m Row
750/650m Row
1,000/800m Row
750/650m Row
500/400m Row
250/200m Row

Rest 1:00 between efforts