Skills
2x200m row @ easy pace
2x200m row @ moderate pace
500m row time trial
Accessory Work
4 sets of:
8-10 single-leg KB deadlift – choose weight
8-10 seated behind barbell neck press – choose weight
8-10 dragon flags
100m farmers carry – heaviest possible
Mobility
12:00 of coach’s choice mobility work
*Minimum 2 upper body + 2 lower body mobility exercises
