Warm Up:
Complete with a partner (you row while partner completes movement, then switch)
- Row / Sampson Stretch Walk Across the Gym and Back
- Row / Inchworm Crawl Across the Gym and Back
- Row / Banded Knee Side Step Across the Gym and Back
Skill: Damper Setting and Stroke Rate Relationship
Damper Set to 8
- 1:00 SR 22
- 1:00 SR 24
- 1:00 SR 26
Damper Set to 6
- 1:00 SR 24
- 1:00 SR 26
- 1:00 SR 28
Damper Set to 4
- 1:00 SR 26
- 1:00 SR 28
- 1:00 SR 30
Workout:
Each Partner Completes
- 500m Row @ 4 For Time
- 500m Row @ 6 For Time
- 500m Row @ 8 For Time
Note how long it takes you to "recover" from each