0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Row
20:00-36:00 Row
36:00-43:00 Transition to Sprints
43:00-55:00 Sprints
55:00-60:00 Cool-down
General Warm-up
2-3 Rounds
Scorpions
Forearm Stretch
Front Rack Stretch
Up Dog to Down Dog
Samson Stretch
Walking Hip Openers
Mountain Climbers
Row Prep
250/200m Row at easy pace
1 minute rest
250/200m Row at moderate pace
1 minute rest
250/200m Row at hard pace
1 minute rest
Row
5x500/400m Row
*1 minute rest in between
FOCUS:
RPE of 7-8
Goal is to be as consistent as possible from set to set
EQUIPMENT CONSIDERATIONS:
Two people could share one rower, but I would change the format to 4x500/400m and go on 1 to 1 rest with your partner
Sprints
3x300yd Shuttle Sprints
*2 minutes rest between sets
FOCUS:
High intensity intervals
The Row was more of a controlled pace, this is a very hard pace