DYNAMIC WARM-UP
AMRAP 7:
:30 row
10 alternating elbow-to-instep
5 wall squats
:15 right-side plank hold
:15 left-side plank hold

ROWING EFFICIENCY AND PRACTICE

set 1:

Focus on sitting up tall on the rower. Athletes should identify their calories/hr as well as their strokes per minute on their monitor for this drill.
15 pulls on the rower (easy pace)
set 2:

At an 18-20 strokes per minute pace, notice your calories/hr. It should be a lower number.
15 pulls on the rower (18-20 strokes per minute pace)
set 3:

At a 22-24 strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be faster and your number higher.
15 pulls on the rower (22-24 strokes per minute pace)
set 4:

At a 26-30+ strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be even faster and the number bigger than the previous set.
15 pulls on the rower (26-30+ strokes per minute pace

WORKOUT PREP
1 set:
:20 air squats
– rest :10
:20 sit-ups
– rest :10
:20 row
– rest :10

3 rounds for reps:
1:30 air squats
1:30 sit-ups
1:30 calorie row

Accumulate:
2:00 in a handstand
– Stomach facing the wall.

Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center