Essentials:
A.
15min working on Rowing Technique
B.
16 Sets
Row x 30sec @ 85% Pace
Row x 30sec @ Slow Spin
*Between rounds 8 and 9 get off the rower and rest 3min*
Fitness:
A.
15min working on Rowing Technique
B.
16 Sets
Row x 30sec @ 85% Pace
Row x 30sec @ Slow Spin
*Between rounds 8 and 9 get off the rower and rest 3min*
Performance:
Rest
Rest Day
Crossover Symmetry Iron Scap
Foam rolling
Wall stretch