DYNAMIC WARM-UP | 8:00
AMRAP 5:
:20 jump rope
5 staggered stance good mornings/leg
10 alternating scorpion stretches
15 alternating jumping lunges

ROWING EFFICIENCY PRACTICE | 12:00
1 set:
Focus on sitting up tall on the rower. Athletes should identify their calories/hour as well as their strokes per minute on their monitor for this drill.
15 pulls on the rower (easy pace)

1 set:
At 10-12 strokes per minute pace, notice your calories/hour. This should be a lower number.
15 pulls on the rower (10-12 strokes per minute pace)

1 set:
At 12-15 strokes per minute pace, notice your calories/hour. 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 (12-15 strokes per minute pace)

1 set:
At 15-20 strokes per minute pace, notice your calories/hour. 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 (15-20 strokes per minute pace

1 set:
15 pulls on the rower (athletes choice of pace)
30 double-unders or :30 double-unders

RX

3 rounds for time:
800/1,000-m row
– After each round perform 2 double-unders for each stroke taken.

INTERMEDIATE

3 rounds for time:
800/1,000-m row
– After each round perform 1 double-under for each stroke taken.

BEGINNER

3 rounds for time:
800/1,000-m row
– After each round perform 3 single-unders for each stroke taken.

1 set:
1:30 lacrosse ball calves/side
1:00 seated hamstring stretch/side