01.02.2025

SATURDAY – ENDURANCE + TECHNIQUE (75 min)

Pre-Warm-up (10 min):

• Light mobility flow
• Core activation
• Band work for shoulders

Main Work (55 min):

1. Rowing Intervals: 6 rounds:
   • 4 min row @24spm (Zone 2)
   • 1 min technical drills
   • 1 min rest
   Technical focus points:
   • Catch position
   • Drive sequencing
   • Handle height
   • Recovery speed
2. Trunk/Core Control: 3 rounds:
   • 20s plank with shoulder taps
   • 20s side plank each side
   • 20s hollow hold
   • 20s superman hold Rest 1 min between rounds

Cool-down (10 min):

• Light rowing 500m
• Basic stretching sequence