Skill:

Row 250m, All Out

Rest 3 minutes, now…

2 rounds of:

Row 600m, @ 80% 250m pace

Rest 2:00

 

For quality of pace and stroke control

 

Conditioning:

Run 600m

…then

2 rounds of:

21 Box Overs (20/16″)

7 Kipping Pull-ups

15 Box Overs (24/20″)

5 Strict Pull-ups

9 Box Overs (30/24″)

3 Weighted Pull-ups (30/15#)

…then

Run 600m

 

For Time

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Center Straddle – 1:30

10 Skin-tthe Cats

 

 

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