No-impact indoor circuit

Easy rowing warm up

• 500 meters

Hurdle mobility

• 2x alternating leg
• 2x forward (L+R)
• 2x sideover (L+R)
• 2x over/under (L+R)

Bike intervals

• 8x 40 sec easy, 20 sec fast

Medball wall throws (25x each -- close to wall)

• chest
• scoop
• right
• left
• overhead

Strength

• 5x trap-bar deadlift
• 8x hip thrust L+R with one foot on box, other straight up
• 1x depletion push ups:

         - as many as you can - rest 90 seconds
         - as many as you can - rest 90 seconds
         - as many as you can

Stretching/rolling

• quad, calf, hamstring, hip/glute, hip flexor