Warm Up:

500 Pick Drill*  

  • 100 Arms Only
  • 100 Arms/Body
  • 100 Arms/Body/Half Slide
  • 100 Arms/Body/Full Slide
  • 100 Arms/Body/Full Slide with some power

*strapless

500 Pause Drill*

  • 10 Strokes Pause @ Arms Away
  • 10 Strokes Pause @ Arms Away, then Body Over
  • 10 Strokes Pause @ Body Over
  • 10 Strokes Pause @ Body Over, then Half Slide
  • 10 Strokes Pause @ Half Slide

*strapless

Skill:  Consistency on the Machine

Challenge - Focus on keeping Stroke Rate Consistent

More Challenging - Focus on keeping Split Consistent

Even More Challenging - Focus on keeping WATTs Consistent

Workout:

20 Rounds

  • :45 Row
  • :15 Rest

 

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