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Warm-Up 1x:
-:30sec Jumping Jacks
-10ea Walking High Kick
-10ea Walking Quad Stretch
-:30sec Forward Jumping Jacks
-10ea Walking Samson Lunge
-10ea Reverse Lunge to Opposite Heel Touch
-:30sec Jumping Jacks
-5 Inchworm + Push Up
-5ea Spiderman
SPECIFIC WARM UP 15-25minutes
Rowing Specific Warm Up 2xs:
-10 Pull Using Just Legs
-10 Pulls Using Legs + Opening Hip
-10 Pulls Legs + Hip + Pull
-Rest 1min-:30sec
Workout Prime 1x:
-10/8 Row as hard as possible
-Rest 1min
-10/8 as hard as possible
EMOM 20 min:
Min 1: Row 20/17 Cal
Min 2: Rest
EMOM 20 min Scaled Version:
Min 1: Row 15/13 Cal
Min 2: Rest
AMRAP 7 min:
2-4-6-8….
Diamond Push-Up
Bicep Curl
Weighted Sit Up
-The athlete chooses the weight on each movement. It should be something you can confidently do a set of 10-15 reps with.
