Warm Up:

5 Rounds focus on hitting the Points of Performance* and gradually building in intensity...

100m Row / take ~:30 in between pieces (or alt work with a Partner)


Take ~1:00 Rest in between pieces (or alt work with a Partner)

Each Athlete Completes (Alternate with your Partner)

4 Rounds....
200m Row

3 Rounds...
300m Row

2 Rounds...
400m Row

1 Round...
500m Row

*Points of Performance:

Catch: Shins are perpendicular to the ground, Heels no more than a 1/2 inch off the foot stretchers, Hips are behind the Shoulders, Torso is tall, and arms are long and parallel to the ground 

Drive: Legs extend, then Body Angle moves from 11 o'clock to 1 o'clock, then Arms bend

Release (Finish): Legs are fully engaged, Glutes are strong, Abs are braced, and handle touches the body at bottom of sternum with forearms parallel to the ground and wrists flat

Recovery: Arms extend fully, Body angle goes from 1 o'clock to 11 o'clock, then Knees bend