0:00-10:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds

10/8 Calorie Row

10 Barbell Bent Over Rows

5 Barbell Strict Press

*leave rowers out

17:00-22:00

Explanation and Set-up for next section

22:00-39:00

3) Upper Body Strength

Alt. Every Minute on the Minute for 8 minutes (4 sets each):

3 Barbell Strict Press

8 Single KB Upright Rows

*reps decreased, try to increase weight

—1 minute transition—

Alt. Every Minute on the Minute for 8 minutes (4 sets each):

6 Double DB Lateral Raises

8 Barbell Bent Over Rows

*reps decreased, try to increase weight

39:00-45:00

Transition to next section

45:00-55:00

Conditioning:

1,000m/800m Row

800m Run

55:00-60:00

5) COOL-DOWN