| Monday |
| Warm up |
| 1) 3 minute strapless row 2) 3x: Push up toe touch x 8 + Hands up squats x 10 + lateral lunges w/rotation x 4 3) straddle stretch x 1 minute + Pigeon x 60s/60s |
| Strength |
| – 3x: weighted lateral lunges x 6/6 + barbell hip thrusts x 10 – 4x: Barbell bulgarian split squat x 8/8 + banded slider pikes x 10 + heels elevated KB Gob squat x 12 |
| Work |
| 1) 5 x 300m row w/45s rest between each *If more people than rowers, perform you go, I go style |
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