Rowing Technique: “Quarter Slide”

Strength: Chin ups/Ring Pushups

Every 3 Mins x 5 Sets

3-6 strict Chin ups with a 2 sec pause @ the top of each rep

6-10 Ring Pushups with 31X1 Tempo

*3 secs down, 1 sec pause with shoulders on rings, up fast!

*Ring Pushups scale to pushups.. same tempo

*Banded Chin ups as needed

Conditioning: Rowing Intervals

Every 4 Mins x 5 Rounds

Row 500/400meters

L1: 600/500

L2: 500/400

L3: 450/350

L4:300/250