MOBILITY & WARM UP

Set 1
:45 Row (Conversation pace)
10 Alternating Spiderman Stretch
10 Box Step-ups
• Focus on athletes sitting up tall on the rower. Rowing sequence
should be: legs, arms, arms, legs.
Set 2
:30 Row (Moderate pace)
20 Mountain Climbers
10 Box Jumps or Step-ups
• Focus on increasing the stroke rate on the rower.
Set 3
:30 Row (Fast pace)
20 Double Knee Tucks in Plank
10 Box Jumps or Step-ups (Workout option)
• Focus on a strong drive on the rower coupled with a fast stroke
rate.

MOBILITY & SKILLS
Deadlift

EMOM 10′
6 DB Step Up

CONDITIONING
“CHRISTINE”*

3 Rounds For Time:
500/400m Row
12 Deadlifts #BW
21 Box Jumps #50

target time 10-12 min – time cap 15 min

*compare to 31.03.22