0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Auxiliary Strength
20:00-32:00 Auxiliary Strength
32:00-41:00 Transition to Endurance
41:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
2-3 rounds
Banded Pass Throughs
Banded Good Mornings
Banded Lat Stretch
Banded Overhead Squats
Specific Warm-up
3 Rounds
5 Inverted Rows (VIDEO)
4. Single Arm DB Bench Press (2 each arm)
Auxiliary Strength
Alt. EMOM 12
8 Inverted Rows
10 Single Arm DB Bench Press (5 each arm)
Endurance Prep
2-3 Rounds
10/8 Calorie Row
8 Back Squats @45/35
Endurance:
AMRAP 2 x 4
20/16 Calorie Row
Max Back Squats @45/35
—2 minutes rest—
PACE GOAL: 15+ Back Squats each round
FOCUS:
High intensity intervals
Mental toughness
STRATEGY:
1:15 or less on the row
Go for max sets every time you pick up the barbell
EQUIPMENT CONSIDERATIONS
Start some on rest if needed to share the rowers, the second person will have time to get set up on the rower while the first person is doing their back squats
Even if you have enough rowers it can be fun to split the class in half and have them cheer the other on while they are resting
BEGINNER: 15/11 Calorie Row, Air Squats
GO BEYOND Accessory Work
Pull Complex: 4 sets
5 Double DB Reverse Flys + 10 Double DB Bent Over Rows