-Warm Up-

2 rounds

100m stiff-legged row

100m just arms

8 sciatic nerve floss

8 high pulls

8 cat/cow

Take 10 minutes and review rowing technique

Here’s a video to give you some ideas



8 rounds

500m row

Work:Rest = 1:2

If it takes you 1:30 to row a 500m you would Rest 3:00 minutes

Goal = consistency