Row & Ski Intervals

Warm-up

• 3:00 TrueForm Run (0.56 km)
• 2 Sets
  • 10 Hamstring Curl (w/ Sliders)
  • 5 Dragon Flags

Conditioning

5 Rounds

• 2:00 Row
• 1:00 Rest
• 2:00 SkiErg
• 1:00 Rest

I held sub 1:43 on the row for 583, 584, 586, 588, and 590 meters. I think I was in the 1:58 range on the skier for 508, 510, 512, 513, and 518 meters.

Midline

4 Sets

• 20 alt V-ups
• 20 alt Renegade Rows (40# DBs)
• 10/10 Partner Banded Rotations/Holds (blue)

This was a really good core workout.

Stretching

• 2x30s Dead Hang Partner Push
• Butcher’s Block (35#)
  • 2×10 reps
  • 2x30s holds