Thursday, Mar 11, 2021

**1. Movement Prep/Activation and Increasing Heart Rate**
With Partner (1:1)
Each (Alternate every 1:00)
1:00 Row (Legs only)
1:00 Row (Arms only)
1:00 Row

**2. Workout Prep**
With Partner
2 sets (Each)
20 Second Row (workout Pace)
Have athletes practice transitioning in and out smoothly

That one workout
Teams of 2
10 rounds (each)
300/250m Row
– You go, I go –

Accessory
3 rounds
1 min plank
10 standing Pallof press (each side)
20 Russian Twist
30 flutter kicks (each side)

That one workout
Teams of 2
10 rounds (each)
300/250m Row
– You go, I go –

Then

3 rounds
1 min plank
10 standing Pallof press (each side)
20 Russian Twist
30 flutter kicks (each side)