I’ve decided to keep things secret as there were a few late cancellations last week… that coincided with the workout being posted here! Clue: there will be Skiergs.
The specific warm up will be this drill from Dark Horse rowing. One that I’ve been playing around with lately and like in terms of core activation on the catch.
If you are following the workouts outside of the gym, complete the above drill and then go for 8 x 500m with a 2min rest -> keep the pace in and around a 2k pace + 5-8 seconds.