Dynamic (high knees, butt kicks, grapevines,), Scorpions & bird dogs, calf pumps,

Shoulder and hip activations (band)


4 min of

20s plank hold, 10s rest

20s penguin jumps, 10s rest



Skill Development

Movement Warm-up


·  Rowing technique



· Braced core

· Strong leg drive before

· Strong pulls

· DON’T rush back in, make sure you get full leg ext.





Complete the following:

40 minute CAP


·    4 X 500-meter Row


·    2 X 500-meter Ski Erg

·    2 X 1000-meter Bike Erg



Aim for:

·    Strong drives with legs

·    Braced core always

·    Movement rhythm