Warm Up:

  • 10 Min Row
    • 2 Min Pick Drill (arms only, arm/body, arm/body/half slide)
    • 2 Min Catch Drill (legs only, legs/body, full strokes)
    • 2 Min Pause Drill (arms away, then body over, then 1/2 slide)
    • 2 Min Counting Drill
    • 2 Min Cut the Cake Drill

Workout:

4 x 10 Min Row, with 2 Min Rest

  • 10 Min Format Breakdown:
    • 4 Min @ 22
    • 3 Min @ 24
    • 2 Min @ 26
    • 1 Min @ 28

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