Skill: Row 250m, All Out Rest 3 minutes, now… Row 1000m @ 80% 250m pace Rest 2:00 Row 750m @ 80%   For quality of pace and stroke control   Conditioning: 21-15-9-3 rep rounds of: Pull-ups Goblet Squats (72/53) Wall-Ball Push-ups Run 150m   For Time   Flexibility/Mobility: Low Dragon – 2:00/side Overhead Distraction w/...Read More