Interesting read on rowing….

http://www.tabatatimes.com/indoor-rowing-preparing-2k-race/

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– goblet squat
– wall angels *focus on midline (pull rib cage down)
– back ext.
– strict pull ups

FITNESS-
A. Back Squat x 4 x 4 sets
B. HPC, 3 EMOM x 8
+
12 min
10 wall balls
5 low ring rows
25 jump rope singles

PERFORMANCE-
A. Back Squat 75% x 4 x 4 sets
B. Hang Clean x 1 rep EMOm x 8 minutes *building up in weight
+
12 minute amrap
8 thrusters @ 115/75
8 C2B pull ups
30 double unders




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