GET WARM UP (12 Min)
3 Rounds of:
200m Run or Row
20 S-Arm Bent Over Row (10/side)
20 Sit Ups
MOVE STEADY (30 Min)
6 Rounds of:
2:00 Row for meters
1:00 Plank Hold
2:00 Rest
FOR COMPLETION (10 Min)
1:00/side Twisted Cross
2:00/side Samson Stretch
2:00 Saddle Pose
*Google these if you choose to do this part; it's good for you.*
NOTE: Athletes can use any machine (row, bike, run) for the workout, or you can stagger start them to reduce the amount of Rowers needed.