Thursday 06/25/26

Warm-Up 2 Rounds

500m Easy Row

20 High Knees

10 Air Squats

10 Reverse Lunges

Strength

Rowing Power Intervals

5 Rounds:

250m Row Hard

Rest 90 Seconds

Record each split.

Goal:

Stay within 3 seconds of first effort.

Accessory

3 Sets

A1. Single Leg RDL x 10/leg

A2. 5 Inchworms

A3. Side Plank x 30 sec/side

Workout : 20-Minute EMOM

Min 1:

15/12 Cal Row

Min 2:

15 DB Snatches

Min 3:

16 Sit-Ups

Min 4:

Rest

Repeat 4 Rounds

Go Home Stretch

Calves

Hamstrings

Hip Flexors

Deep Breathing