Aerobic Base

S w/u

-

Warm up strict press

-

6x7-8 strict press @ 65% 1RM

2min rest between

-

3-4 rounds of ‘openers’ on the

rower capped at 30r, goal is to

achieve the fastest pace possible, should take between 10-20

seconds

rest 1-2 mins between openers

Then:

8x 250m Row @ 2k pace + 1min rest

-

10min assault bike @ fartlek pace (some

easy paced, some moderate,

some fast paced)