MOBILITY & WARM UP

AMRAP 8
10 Alternating Spiderman Stretch
10 Leg Swings (across body) / Leg
10 Good Morning + Jump
20 Double Unders or Single Unders

SKILLS & SPECIFIC WARM UP

Set 1
15 Pulls on the rower (Easy pace)
Athletes should identify their
500m number and their strokes per minute on their monitor

Set 2
15-18 Strokes per minute pace, notice your /500m.

Set 3
18-20 Strokes per minute pace, notice your /500m.

Set 4
At 25 or fewer Strokes per minute pace, notice your /500m.

CONDITIONING
“LESS IS BETTER“

5 Rounds For Time in a 20 min time cap
500/350m Row

After each row, perform
2 double unders for each
row pull taken to complete
500/350m