"Rowing Work"

Lots of great rowing tips in this video. Check it out and see if you can apply them to make your rowing more efficient today!!

Warm Up (5 Reps Each Side):

  • Knee Pull
  • Hip Pull
  • Quad Pull

Then...

2 Rounds (Down & Back):

  • High Knees
  • Butt Kicks
  • Lateral Walk (Holding Bottom of Squat)

Then...

3 Rounds:

  • Paleo Chair (20 sec)
  • Handstand Hold (10 sec)
    * Scale as needed *

Met-Con (EMOM For 15 Min):

  • 15 Wall Balls (20/14)
  • 20 Leg Lifts
  • Calorie Row (15/10)

Strength (4 Rounds):

  • Single Arm DB Bench Press (8/8)
  • Single Arm DB Bent Over Row (8/8)
  • 20 Scissor Kicks

Mobility (NFT):

  • Chest Opener
  • Couch Stretch
  • Cobra
  • Banded Shoulder Distraction
  • Frog Pose
  • Foam Roll