Skill:

Rowing Technique

 

Strength:

Strict Press Pyramid:

10-35%

10-45%

10-55%

10-45%

10-35%

*Rest as much as possible between sets

Note: The 10 Strict Presses should be unbroken each set REST BETWEEN SETS

 

 

Conditioning

With a Partner: For Time—

Row 6 Total Sets (3/Person)

750m/600m Row

*Rest as long as it takes your partner to row

*Try and Keep Row efforts below 3:00*

 

Goal is sub 20 minutes

 

L1: 1,000/750m Row

L2: 750m/600m Row

L3: 500m/400m Row

L4: 350m/300m Row