Row Skill: 8 x 250m at 85-90% 500m pace AND at 29-32 s/m, 45 seconds rest of easy rowing   For stroke rate accuracy and total sprint meters   Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 15 Wall-Ball Shots (25/16) @ (11/10’) 10/7 Strict Pull-ups   For Score...Read More