Rowing intervals -
Row 600m/500m on the 6 minutes at your 1000 km pace. x 6.
Rowing intervals -
Row 600m/500m on the 6 minutes at your 1000 km pace. x 6.
16-12-8-4 of sandbag 150#/100# squats with
80 feet of HW after each set
Right into
10-8-4-2 of sandbag 150#/100# cleans
with
200m runs after each set.