ROWING & STAMINA

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• Rope Climb, 3x1
• Skin the Cat, 3x5

2. Work Capacity

• Row Max Distance in 20 Minutes

3. Stamina (2-3 rounds)

• Floor Bridge, 15 reps
• Prone Plank, 1 min hold
• Prone Superman (5/3#), 15 reps
• Farmers Walk (bags), 3x down & back
• SLST, 10 reps/side
• Burpee Long Jump, 10 reps
• Butt Kicks, 10 reps
• Farmers Walk (dumbbells), 3x down & back