General Warm Up

10 min Row at moderate pace (2:30/500 m split at the slowest)

Then:

Set Rower for 30 seconds Work and 90 sec Rest

During the 90 sec Rest, player must complete 3-5 Pull Ups (if you can not do a Pull Up, do 5 Plank Pulls)

Also, during 30 sec row, player must complete a set number of meters each round

Beginner: 100 Meters

Intermediate: 120 meters

Advanced: 130 meters

Complete 15-20 rounds

Then:

Cool Down 10 Min cardiovascular moderate pace (2:30/500 m split at the slowest)