1. Warm up/Mobilise
2. Skill Training: Split Jerk
3. Conditioning:
'Sale Sharks'
Row 30 secs, Rest 30 secs x 6
(Make sure the row is done using the interval setting on the screen so that an exact number can be found after the row. I.e: do not include the meters that the rower ticks up to during the rest period).
4. Recovery