Rowing Class:

Pick drills – Slides

10 m warmup
500m watts body weight
50 situps
500m watts body weight +10
40 situps
500m watts body weight +20
30 situps
500m watts body weight +30
20 situps
500m watts body weight +40
10 situps
500m watts body weight +50
50 situps

PERFORMANCE TRAINING:

ROM DRILLS

30-20-30 squats – rollovers – oh squats

WOD:  Grab a partner – as a team complete

100 burpees
200 box jumps
400 du

One person runs 400m while the other performs the work.  When your partner returns from the run they pickup where you left off until all reps are complete!!

rom drills

4 rounds

200m row
200m ski
5 hrpu/5 pushups

3 rounds

10 squats/10 rollovers/10 oh squats

“a little bit of cindi”

15m:

5 pullups
10 pushups
15 squats

durability 3 rounds

10 GHD
10 back extensions