1) GENERAL WARM-UP:

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

2) Specific Warm-up:

250/200m Row @easy

250/200m Row @moderate

250/200m Row @hard

3) Conditioning:

2x2,000m Row

*rest at least 5 minutes in between, longer is okay if needed to partner up, push hard on these long intervals

4) Accessory:

*before, after or in between row intervals

4 sets:

20 Single DB Lunges (10 each leg)

20 Push-ups