WARM-UP -
1:00 Row (regular)
1:00 Row Legs Only (straight
arms)
1:00 Row Arms Only (legs
straight)
1:00 Row (regular)
WORKOUT PREP -
Get rowers set and up and
discuss pacing and how to
approach. Take the time to
dial in and talk to athletes
about the monitor and
various setups.
WORKOUT - Jack-O-Lantern
Freedom (RX’d)
1000/875m Row @70% Effort
-Rest 3:00-
8x200/175m Row @80%
Effort
*Rest 30 seconds after each
set.
1000/875m Row @90% Effort
* Note: There is only a 30
second rest after the last
set of 8x 200m row (not 3
minutes).
* Score is clock time at finish
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2 Minute Posterior Hip
Stretch