WARM UP – MOBILITY
Leg swings, lunges, iron crosses, scorpions etc.
Review rowing technique then alternate 3 sets of 45-60s with a partner.
Increase pace each set, stretch out anything feeling tight between rows
PARTNER 5KM ROW
Row 5000m with a partner of similar ability.
Set the rower to 5000m count down, but follow this interval structure alternating sets with your partner.
1000m / 1000m
750 / 750
500 / 500
250 / 250
EMOM x 12 (4 rounds for quality)
1) 20-30s of Parallette L-sit
2) 30-40s of Dumbbell plank drag through
3) 20-30s Handstand hold (sub to wall walk to hold, or static freestanding HS hold if advanced)
Roll out, Stretch, Mobilize, or work on a weakness