Warm up
Modified Crossover Symmetry Activation (2x ohutta kuminauhaa tarvitset)
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then with miniband nilkkojen/polvien yläpuolella
10+10 banded side steps
10+10 banded forward&backwards walk
10 banded hip bridges
10+10 single leg hip bridges
10-20 banded air squats
then

3-4 times
40 sec easy rowing
20 sec moderate rowing
10 sec fast rowing
rest 20 sec and repeat
after warm up 3-5 min rest and start rowing workout

Metcon
Rowing
10 sets
500m row @2km pr pace
rest 1 min bwn sets
I loved this workout, hope you do also! :) This will be the last training session of program. Next one is 5km test.

Strenght
2 supersets
10-12 double db bench press (2-3 RIR)
10-12 bent over barbell row @50-60/35-40kg (vastaotteella, hallitusti)
2 supersets
6-8 double db bench press (2-3 RIR)
6-8 bent over barbell row @60-80/40-55kg (vastaotteella, hallitusti)
rest 2-3 min bwn sets

Accessory Work
2-3 qiantsets of
weighted russian twits x 30-40 reps @5-10kg plate
tate press with dumbbells x 8-12 reps
single arm scott bicep curl x 8-12 reps R/L
rest 1.5-2 min bwn sets