DYNAMIC PARTNER WARM-UP | 8:00
AMRAP 7:
P1: 200-m run
P2: Max-meter row

ROWING EFFICIENCY | 8:00
Set 1:

Focus on sitting up tall on the rower. Athletes should identify their 500-m stroke rate as well as their strokes per minute on their monitor for this drill.
15 pulls on the rower (easy pace)
Set 2:

At an 18-20 strokes-per-minute pace, notice your 500-m stroke rate. It should be a lower number.
15 pulls on the rower (18-20 strokes-per-minute pace)
Set 3:

At a 22-24 strokes-per-minute pace, notice your 500-m stroke rate. With the same effort as the previous set but a faster stroke rate, your pace should be faster.
15 pulls on the rower (22-24 strokes-per-minute pace)
Set 4:

At a 26-30+ strokes-per-minute pace, notice your 500-m stroke rate. With the same effort as the previous set but a faster stroke rate, your pace should be even faster.
15 pulls on the rower (26-30+ strokes-per-minute pace)

RX/INTERMEDIATE

3 rounds each for time with a partner:
400/500-m row
21 burpees
400-m run

BEGINNER

3 rounds each for time with a partner:
200/250-m row
12 burpees
200-m run

2 sets:
:30 alternating standing Figure 4 stretch
:30 standing hamstring stretch/side