Rotational Core/Scap + Rowing MAP Based + Low %’s
A1. Med Ball Rotational Throws x 15 reps each side(Men-12 lbs/Women-8 lbs) x 3 sets, rest 30 seconds.
A2. DB Cuban Press @ 40×2, 6-8 reps x 3 sets, rest 30 seconds.
B. Row or Airdyne 5 Minutes @ Zone 1 Work, rest 5 minutes, 10 sets of the following on airdyne or rowing machine: 1 minute @ 90%, 1 minute @ 50%, rest 5 minutes, 5 minutes of zone 1 work on rowing machine or airdyne