Erg Warm-up
Ten easy minutes and some shoulder work.
Warm-ups
≈ 15 min
2 exercises
The session
- 1
Zone 2 Row
2000 m · 10 min
Steady aerobic rowing.
- 2
Cat-Cow
3 min
Gentle spinal flexion and extension.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
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