Warm-Up:
Strapless Rowing:

:60 without straps.
The focus here is to teach athletes to keep their feet down on the drive and to not lean too far back so they can make a smooth return. 

Aerobic Prep:
Athletes, strap in. Row for 3:00. The goal is to slightly increase your pace every :45-:60. 

Rowing Focus: The pull to the return ratio should stay constant even as athletes increase stroke rate. The return should always be about 2 times longer than the pull. If athletes start to look choppy and spastic, try to maintain a hard and aggressive pull, but slow down and smooth out your return.

Workout of the Day:
RX:
3 Rounds:
750/600m Row
200m Farmer Carry (50/35#)

Level 2:
3 Rounds:
750/600m Row
100m Farmer Carry (50/35#)

Level 1:
3 Rounds:
500/400m Row
200m Farmer Carry (20/10#)

Accessory:
40-30-20-10
Superman Arch Rock
20-15-10-5
Pike-ups on Rower

Stretching:
3 Sets:
:30 Standing Forward Bend
:30 Downward Dog
:30 Upward Dog

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