Warm-up:
Individual…
Foam Roll 2 minutes
12 Banded Good Mornings
Group…
Skill:
On the 4th day of Christmas my coaches gave to me, 10 minutes of rowing skill drills.
Review rowing mechanics and positions
Set rowers out for skill work
Pigeon Stretch both sides (you can do this while other group is on the rower)
1 minute of legs only rowing
Laying Quad Stretch each Side
1 minute of legs and hip extension rowing
1 minute of full range rowing
Take a few more minutes to dial in mechanics and line of action on the rower
Review the workout and setup…
Fitness and Performance:
Four sets for max reps of:
2 minutes of Rowing (for calories)
Rest 30 seconds
90 seconds of Double-Unders
Rest 30 seconds
60 seconds of Push-Ups
Rest 30 seconds
30 seconds of Toes to Bar
Rest 90 seconds
Mobility:
Foam roll Lats and Legs
Roll Posterior
LAX to pecs and shoulders
Leave a Reply