FRIDAY

Skill Development

Rowing Technique

10 minutes

·    The Catch

·    The Drive

·    The Finish

·    The Recovery

https://www.concept2.com/indoor-rowers/training/technique-videos

WOD

30 Minutes to Complete:

·   4 X 500 Meter Row

·   2 X 500 Meter Ski-Erg

·   2 X 500 Meter Erg-Bike

·   100 Box Step-up & Overs (RX 24”/20”)

Stimulus:

·   Fine-tuning technique and pacing

·   Aiming for consistent times on each of the machines