Skill: Rowing Technique

Strength: Deadlift (10 mins)

Sets are every Every 2:30

1×8 @ 60%

1×6 @ 70%

2×6 @ 75%

*Not Touch and Go.. control the bar to the floor

Conditioning:

Row 4×500/400 Meters

Rest 1:1 or Trade Rounds with a Partner

-Choose a distance that allows you to finish your set in under 2:10

Cooldown/Mobility (5-8 mins)

Hamstring/Glute Stretches (pigeon, forward fold, supine hamstring stretch on rig)