Partner Rowling Warm-up:
Pull-up skill drill penalties
Row pacing and technique progressions:
5 sets: 30sec on and 30 sec off
5 rounds for distance::20 row/bike– Rest :40.:30 row/bike– Rest :30.:40 row/bike– Rest :20.:50 row/bike– Rest :10.1:00 row/bike– Rest 1:00.
Intermediate and Beginner: Same
Every 3:00 for 5 sets:15 weighted hip extensions (25/45 lb)Sandbag carry (100 ft) (100/150 lb)
– Choose a load that allows you to perform each set of hip extensions unbroken.– The sandbag carry should be heavy. Hold the sandbag against your chest/stomach as you walk. Reduce the loading as needed. If the Rx’d loading isn’t heavy enough, feel free to go heavier.– Substitute the sandbag for a double-kettlebell front-rack carry.