All levels
Mobility
15 minutes
Banded pigeon with torso rotation
Banded high hamstring unleashing
Foam roll upper back and lats
Foam roll quads and hip flexors
Conditioning
21 minute Row with rate increase
First 6 minutes @20-22 SPM
Next 5 minutes @22-24 SPM
Next 4 minutes @24-26 SPM
Next 3 minutes @26-28 SPM
Next 2 minutes @28-30 SPM
Last 1 minute @30 + SPM
Record total distance travelled
***If anyone is feeling up for it try this one on the ski erg 🙂
