Aerobic Base

2k row @ moderate pace 

-

3 sets of strict press @ 55% 1RM (3 RIR)

3-4 rounds of ‘openers’ on the

rower capped at 30r, goal is to

achieve the fastest pace possible, should take between 10-20

seconds

rest 1-2 mins between openers

-

8x 250m row @ 2k -5sec + 3min rest

-

1 mile run @ fartlek pace (some

easy paced, some moderate,

some fast paced)