DYNAMIC WARM-UP 2 sets on the rower: :30 easy pace :20 moderate pace :10 fast pace – Perform sets straight through for 2:00 of work. Focus on driving through the legs. The rowing order you can follow is Legs > Upperbody/Arms in the drive followed by Arms/Upperbody > Legs. 3 sets: 5 elbow-to-instep/leg 5 unweighted good mornings 5 step-back lunges/leg …