A. Warm-Up 

500 Meter Row at light pace – coach instruction on rowing technique then, 

2 Rounds of: 10 Banded Good Mornings + 5 Scap Pulls + 5 Walk-Outs 

B. Strength 

4 Giant Sets of: 

8 Single Leg Romanian Deadlifts/side (2 Kettlebells) 

8 Strict Pull-ups 

8 Tempo Push-Ups (3 second negative) 

Rest 1-2:00 between sets 

20:00 Time Cap 

C. Conditioning 

Rowing Repeats – Every 5:00 for 20:00 (4 Sets) 

500 Meter Row 

*If 500 Meters cannot be completed in 2:15 or faster, scale to 400 Meters 

**Record times and aim for negative splits with no more than 3-5 second improvement per round – for example, if you know your fastest 500 meter is 1:55, your first row should be around 2:01-2:05 and not 2:30. Keep these splits tight.