WARM UP

1 set:
10 leg swings/leg
10 unweighted good mornings
10 walking reverse lunges
:30 narrow stance air squats (keep heels down)

1 set:
10 lateral leg swings/leg
10 single-leg toe touches/leg
:30 alternating standing figure four stretch
:30 air squats

1 set:
10 inchworms + 1 push-up/rep
10 alternating cossack squats
:30 jumping lunges
:30 air squats

SKILLS & SPECIFIC WARM UP

Rowing

Row
15 pulls on the rower (easy pace)

15 pulls on the rower @15-20 strokes per minute pace, notice your split time

15 pulls on the rower @25-30 strokes per minute pace, notice your split time

15 pulls on the rower (athlete’s choice of pace)

CONDITIONING
“INCREASE PACE”

For time:
1,000-m row
400-m run
750-m row
400-m run
500-m row
400-m run
250-m row
400-m run

SKILL WORK

Accumulate:
3:00 plank hold