Row Skill:

Stroke pyramid: 1,2,3…15…2,1 / 3 light

Row a pyramid of hard strokes from one to 15 with three light strokes between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, three light. 4/3. 5/3. 6/3 through to 15 hard, 3 light and then back down. 14/3. 13/3 and so on to 1/3.

For total distance covered

 

Strength:

Clean Pulls

3-3-3-3-3-3-3-3

Start at 45% 1RM Clean. Increase by 10% each set

 

For quality of work

 

Flexibility/Mobility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

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