Wednesday, November 9th 2016

Warm-Up:

Row 1000m

 

Movement Prep:

Cat/Cow x 10

Swimmers Stretch x :45

Band Pull Aparts – 2 x 10

 

Strength:

Bat Wings – 3 x 5 w/ 5 second hold at the top of each rep

Then:

1-Arm Dumbbell Row – 4 x 15

Then:

Bent Over Row – 4 x 15

 

Conditioning:

Rowing Ladder

10 sec sprint, 50 sec rest

20 sec sprint, 40 sec rest

30 sec sprint, 30 sec rest

40 sec sprint, 20 sec rest

50 sec sprint, 10 sec rest

40 sec sprint, 20 sec rest

30 sec sprint, 30 sec rest

20 sec sprint, 40 sec rest

10 sec sprint, 50 sec rest