0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio
20:00-35:00 Cardio
35:00-43:00 Transition to Auxiliary Strength
43:00-55:00 Auxiliary Strength
55:00-60:00 Cool-down
General Warm-up
3 rounds
Lying Glute Stretch
Glute Bridges
Banded Pull Aparts
Banded Good Mornings
Bar Hang on Rig
Specific Warm-up
2 Rounds
250/200m Row
10 Supermans
Cardio
Every 5 minutes for 15 minutes
500/400m Row
FOCUS:
Interval based conditioning
This should be an RPE of 8-9, not quite a full send but close
There is time for two people to share a rower
This should be 2:00 or less, cut down the distance if needed
EQUIPMENT CONSIDERATIONS:
If you need three people to share a rower then change this to 300/240m Row
Auxiliary Strength:
Barbell Curls 4x6
Single DB Kickbacks 4x6 (3 each arm)
Plate Holds 4x40 seconds
Plate Russian Twists 4x40 seconds
SCORE: Weight for each movement
FOCUS:
We did 8 reps last week on Curls and Kickbacks, try to increase the weight
The time increased on plate holds, try to use the same weight you did last week
We moved from reps to time based on the twists, try to get more reps than last week