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/ External Bias – 1:30/side

Middle Straddle – 2:00

 

 

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