Which component is included in the Level 2 warm-up progression besides mobility and dynamic stretches?

• A. Max effort intervals
• B. Easy paddles in boat
• C. Heavy lifting
• D. Static hold for 5 minutes

Answer: (B)

A Level 2 warm-up builds from mobility to dynamic stretches and then adds light, sport-specific practice to rehearse the rowing pattern. Easy paddles in the boat fit this step perfectly because they keep effort low while letting you focus on technique, rhythm, and timing in the actual stroke. This primes the body for the upcoming work without taxing it too early.

The other options don’t align with this warm-up purpose. Max effort intervals are too intense to start a session, heavy lifting isn’t part of the typical rowing warm-up at this level, and a static hold for several minutes doesn’t warm up the movement patterns or raise heart rate in a way that prepares you for rowing.