Recommended Warm Up (15 Minutes):

500m Row

10 Leg Swings Each Leg

1 Minute Hamstring Stretch each Leg

10 Goodmornings (pvc or barbell)

500m Row


5x100m Row

**NEW MOVEMENT OF THE MONTH: The new movement of the month is more of a concept over a movement this month.  We will be focusing on “GENERATING POWER”.  The focus of the month will be focusing on transferring power efficiently from our lower to upper body and/or core to extremity.  We will be doing some shorter, faster, more power oriented workouts this month.  Our test and retest will be the 500m Row Time Trial.  We did this 2 weeks ago.  Any member who didn’t do it 2 weeks ago should make it up today instead of the 5x100m. We will retest at the end of the month.  For the 5x100m Row, these are all out efforts.  Rest a minute after each set or alternate in a team of 3-4 people.  Record each time and then add up all 5 times for your total time at the end!


Deadlifts (25 Minutes)

5×5 @ 75-80%

*Use the same weight for all 5 sets.  These should be touch and go reps!

Skill Work