Warm Up: Rowing Technique and Drills
-Drill: Strapless rowing
-Drill: Catch pause
Buy in: 1,000m row*
100 KBS for time
Each time you break, 10 pushups
*row is not for time. Men can’t row faster than a 1:50 pace and the ladies must stay above 2:05 pace. The focus is technique and being efficient.