Warm Up:

2000m Strategy Row

2000m Mark - Row @ 22 with focus on Recovery Order of Operations

Full Strokes AMRAP

  • 10 Strokes for Quick Arms away
  • 10 Strokes for Smooth Body swing forward
  • 10 Strokes for Control into the Catch position
  • 10 Strokes for equal Compression through hip/knee/ankle

1500m Mark - Row @ 24 with focus on Drive Order of Operations

Full Strokes AMRAP

  • 10 Strokes for Heel connection at the Catch
  • 10 Strokes for Solid Extension through legs
  • 10 Strokes for Smooth Body Swing
  • 10 Strokes for Acceleration through the Drive

1000m Mark - Row @ 26 with focus on Ratio

Full Strokes AMRAP

  • 10 Strokes for Low Intensity
  • 10 Strokes for Moderate Intensity
  • 10 Strokes for High Intensity (notice ~1:2 Ratio)
  • 10 Strokes for Breath @ High Intensity (1 breath per stroke)

500m Mark - Row @ 28 with focus on Consistency in Power

Full Strokes AMRAP

  • 10 Strokes for Breath
  • 10 Strokes for Midline Posture
  • 10 Strokes for Long Limbs
  • 10 Strokes for Rhythm (Flow/Sound/etc)

Workout:

5 Rounds of 400m with 1:00 Rest 

Wait 5 min 

4 Rounds of 500m with 1:00 Rest