Set 1: Coach athletes to sit up tall on the rower. Have everyone identify their 500-meter split time as well as their strokes per minute on their monitor for this drill.

15 pulls on the rower (easy pace)

Set 2: At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set.

15 pulls on the rower (18-20 strokes-per-minute pace)
10 good mornings + jump

Set 3: At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should increase.

15 pulls on the rower (22-24 strokes-per-minute pace)
10 air squats

Set 4: At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be the fastest yet.

15 pulls on the rower (26-30+ strokes-per-minute pace)
10 jumping air squats

Post-workout:
Accumulate:
50 dumbbell renegade rows

3 sets:
:45 childs pose
:45 frog stretch

3 rounds for time:
400-m run
12 dumbbell deadlifts (35/50 lb)
21 object jumps (20 in)