200m row/run/ride/erg,

calf pumps, air squats w. twist, Shoulder & Glute activations (band), push up complex

scap pull ups, lat pull backs, hollows, and arches,

 

 

Warm-up

 

·    800-meter Run or 40/30 Calories

·     Mountain climbers

·    Shoulder mobility

·    Ankle mobility

·    Squat mobility

 

Strength Development

DB Bench Press

 

5 – 5 – 5 – 5 – 5

 

@ 2 minutes/set

 

Back Squats

 

5 – 5 – 5 – 5 – 5

 

@ 3 Minutes/Set

 

If time permits

800-meter Run OR 40/30 Calories

 

Remember:

·     Good back and feet position

·     Braced core

·     Tension through whole body

 

Aim for:

·   Strong leg drive

·   Strong active shoulders