WARM UP – MOBILITY
Alternate with a partner
60s row (easy warm-up pace)
Dynamic lower body stretches: hip / hamstring, iron cross / scorpions etc.
Review Rowing technique and break down the stroke with a few drills (alternate w/ partner)
PARTNER ROW INTERVALS
Complete with a partner for time:
Row for Calories:
- Each partner will row 50 Cal, then 40, then 30, etc. alternating with their partner.
- Ideally partner up with someone of similar rowing abilities so that your work/rest is close to 1:1.
- If you are not a strong rower then scale the Cals down to:
(If you are not comfortable sharing a rower with another athlete then you may complete by yourself resting 1:1 for each set (only if there are rowers available) or use a Ski-erg / Echo Bike as needed. (Scale echo bike cals down to 30-25-20-15-10-15…)
4-5 rounds for quality:
10 Hollow Rocks
10 V-Ups (scale: alternating single leg V-ups)
10 Tuck Ups
10 sec. Hollow Hold
– Rest 1 min –
Scale reps down to 6-8 as needed down to maintain quality throughout the set.