Skill:
Rowing Drills & Technique
Strength:
2x5 - Chained Bench Press @ Bar weight
Bench Press (chain) / Floor Press (no chain)
2x5@65%ww (chain)
2x4@75%ww (chain)
3x4@85%ww
WOD:
Row 1 minute each @ approx
22 s/m
24 s/m
26 s/m
28 s/m
30 s/m
28 s/m
26 s/m
24 s/m
22 s/m
Rest 2 minutes then
Tabata Row for Meters (set tabata clock)