Warm-up:

(See options 3, 4 and 5 below)

Strength:

1) BS: 60x2x3

Aerobic Capacity:

2) With HR between 140-150 BPM

Row 5k*

*I know this seems boring, but if done consistently, aerobic training will make you a better overall athlete. This is the boring stuff that you need to do to get better. Come in and go on a row. You may also do this workout after class on Wednesday.

Before or after rowing, but preferably after:

3) Deep couch stretch, :20 sec each position (hips, quad, hammy, split), 4 sets each leg.

Anytime:

4) 3x :45 sec Arch hold

5) 3x :45 sec Hollow hold