Today we will be working on some basic core strength through Bird Dog and Front Rack Squats with a heavy Medicine Ball. By holding a load like a heavy Medicine ball in the front rack position, we are working on maintaining strength and structure through the core under stress and load. This transfers into our work on the rowers and we will again take a look at our basic rowing mechanics as a warm-up to our workout.
Strength Focus
Complete 3 sets of each exercise:
A) Med ball Front Rack squats (as heavy as possible) 10 reps
B) Banded walk 2 laps
C) Bird Dog 20 reps total
Review of rowing mechanics and rowing drills
Conditioning Workout
300m row
then 2 rounds of
5 Ring Rows
10 Dumbbell Thrusters
300m row
then 2 rounds of
5 Ring Rows
10 Dumbbell Thrusters
ProjectStrong 