Monday February 22nd

5000m Row

WORKOUT GOALS

1) Complete in 25:00 or less.
2.) Advanced athletes should try to negative split each 1000m

RX

5000m Row

Level 2

5000m Row or max meters in 25:00

Level 1

2000m x 2 with 2 minute rest between.

Stretching

3 SETS
:30 Calf Stretch / Leg
:30 Foam Roll Glutes / Side
:30 Foam Roll Quads / Side

Accessory

Rest, Stretch and Recover

Notes

Your goal is to enjoy the workout and set yourself up for success with the strategy you choose. If you have never completed a 5k before, try to start out at about ten percent slower than your 500m pace and see where it goes! If you have done several 5k rows, then you will try to negative split the entire row. We will go through some fun skill warm-up work and then dive into the ins and outs of rowing.