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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

 

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