Long Rowing Intervals

Warm-up

Twice:

  • 250 m row
  • 10 scap-pullups
  • 10 Russian KBS (explosive as possible)

Drills:

  • 150 meters each of:
    • Legs Only
    • Back and Arms only
    • strapless (as big a pull as you can do without losing contact at your feet)

Workout

5 x 1000 m row (1:1 work-rest ratio)

Mobility

Roll-out and spend some time with your foot up on the box exploring your hips

 

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