Rowing Drills & Stuff

Complete All Rounds of One Section Before Beginning Another. Time Each Round Separately.

Rowing Drills 3 X 100 m Arms Only Drill 100 m Reach and Pull Drill 100 m Legs Only Drill 100 m Leg/Arm Arm/Leg Drill 200 m All together


KB Complex 3 x:

25 KB Squat Clean to OH Press 25/35

25 KB Swings 25/35

25 KB High Sumos 25/35

25 KB Swings 25/35


Core Complex 3 x:

25 Pushups

25 Situps

25 Superman Back Ext

25 Situps


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We are cheering on all the runners tomorrow! Bundle up! We will see you at the finish line!

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