Functional Body Building 

Single Arm KB Row 

5 Sets of 8 Reps Per Arm (with :02 iso Hold at top of Range of Motion – athletes to focus on pinning elbow to rib-cage as much as possible)

Superset With 

Side Oblique V-UP 
5 Sets of 8 Each Side 

Aerobic Row Intervals 

10 Minute Clock 
Every Minute of work: 
:15 ALL OUT EXERTION 
:45 ROW AT RELAXED PACE (athlete must still row through the full minute)