(See options 3, 4 and 5 below)
1) BS: 60x2x3
2) With HR between 140-150 BPM
*I know this seems boring, but if done consistently, aerobic training will make you a better overall athlete. This is the boring stuff that you need to do to get better. Come in and go on a row. You may also do this workout after class on Wednesday.
Before or after rowing, but preferably after:
3) Deep couch stretch, :20 sec each position (hips, quad, hammy, split), 4 sets each leg.
4) 3x :45 sec Arch hold
5) 3x :45 sec Hollow hold