In teams of 3:
Teams required to rotate the athlete on the erg every 300m. If a team of 2, row 6000m, still rotating every 300 meters. Teams of 2 only permitted required by class attendance.
Requiring athlete’s to rotate every 300m will force a 1:2 work to rest ratio, and athlete’s should be able to sprint when it is their turn. To make thing fun, we will set up the rowers in lanes and move each team’s “chess piece” down the lane every 1k so we can pretend we are at regionals or the games. The resting teammates will be required to move their team’s chess piece.
3 banded deadlift @ 50-60%
💥Banded Deadlift💥 . 📝This exercise has a variety of applications in training but one of them is posterior chain awareness. . ✅Due to the increased tension through the range of motion, the athlete will be required to fire certain glute, hip, and back muscles more intensely through the range of motion. The result for the athlete is a lesson in what muscle really are working for them in this lift and that awareness can translate to the full lift later on without the bands. . #lookgoodmovewell #functionalbodybuilding #awakentrainingseries