| Warm up |
| 10 minutes: – Bike x 30s – band walks x 10/10 – push up step through x 6 – hands overhead air squats x 10 |
| Strength |
| 10 minutes: – Barbell Hip Thrusts x 10 – Box step ups x 12 – Goblet squats x 10 10 minutes: – 3x: 10-5-10 back squats – refer to previous weights used and increase if possible. Reminder. One set is all 25 reps |
| Work |
| 1) 30/20 row complete 3 sets, rest 2 minutes and complete 3 sets again Remaining time or to be done while a group waits for rowers to open up. 2) Goblet position step back lunges x 10 + KB Swings x 10 + Side v-ups x 10/10 |
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