General Warm Up:
2 minute row increase pace after 1st minute
Pretzel Stretch, Hamstring Stretch, Foam Roll Calves – 1 minute each side
Warm Up 2:
10 Coach led PVC pipe Strict Press, then 5 coach led with empty BB.
Strict Press – 5×5 same weight rest 2 minutes between sets
Warm Up 3:
Rowing drills, legs only, hips only, hips and arms then full strokes – 10 each. Then 20 DUS or 40 SUS.
5 Rounds of 500m/400m Row then 1 minute Max DUs /SUs
Score is time and total DUs/Sus
Roll Calves and Glutes