ROWING SPECIFIC WARM-UP

EMOM X 5 MINUTES

I – :40 Just Arms

II – :40 Arms and Body

III – :40 Half Slide

IV – Full Row SPM 24-28

V – Full Row SPM 30 +

Into…

1-2 ROUNDS

10 Air Squats

8/8 Lunges

6 Up/Down + shoulder taps

4 Push Ups

20 Mountain Climbers

Into…

1 ROUND

5 Burpees

20 Alt Piked Toe Taps

:30 Handstand or Pike Hold

Practice Inversion Skills…*

Inversion Options…

Wall/ Freestanding HS Hold

HS Pirouetting

HS Walking

*If uncomfortable/ unable to get inverted, complete the below option…

EVERY 2:30 x 4 SETS

8-10/8-10 Single Arm Supported DB Bent Over Rows

:30/:30 Single Arm Plank Hold

-Rest w/ Time Remaining-

(No Measure)

500/400m Row

20 Burpees Over Rower

-Rest 2:00 b/t Sets-

(Score is Total Working Time)

400/350m Row

15 Burpees

-Rest 2:00 b/t Sets-

(Score is Total Working Time)

1:00/1:00 Hamstring Barbell Smash or Foam Roll

10 Elevated Calf Raises w/:01 Pause in Bottom Position

10 Alt. Groiner/Hamstring Stretch

-Rest as Needed b/t Sets-

(No Measure)

4/4 Overhead Split Squats*

*Build from last week and go slightly heavier. This will be the last week of these so take your time and work proper positions.

(Score is Weight)

1 Pull-Up

+

1 Chest to Bar

+

1 Pull-Up

+

1 Chest to Bar

+

1 Bar Muscle-Up (Optional)

-Rest As Needed b/t Sets-

(No Measure)