MOBILITY & WARM UP
1 set
2:00 Row, bike, ski, or run
10 scorpion stretch (slow)
10 table tops (slow)
1 set
5 wall squats
5 push-ups
5 single-arm ring rows / arm
1 set
5 PVC front squats
5 diamond push-ups
1-5 strict pull-ups or supine ring rows
1 set
5 PVC overhead squats
5 archer push-ups / side
1-5 strict C2B pull-ups or inverted ring rows
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
Then:
3 sets
:35 row, bike, ski, or run (hard)
– Rest :25
CONDITIONING
“INTERVALL CONDITIONING“
5 rounds for distance:
1:40 on / :20 off
-Rest 2:00
4 rounds for distance:
1:40 on / :20 off
– Row, bike, ski, or run
