Short Time Trial and Long Rowing Intervals

Warm-up

Skills and drills: focus on pulling, cadence drills.  Make sure you’re warm and ready before our little test.

Workout

  • 1 mile time trial

Rest 5 minutes, then:

  • ROW: 3 x 8 minute intervals
    • recover 4:00 between intervals

Recover:

  • 3 rounds
    • 15 Russian swings (53/35)
    • 10 reverse hyper
  • Then roll out:
    • Hamstrings
    • Lower back
  • Lacrosse ball/tune-up:
    • proximal hamstrings/glute junction
    • psoas release (both sides)

 

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