Warm Up:

2 Rounds with a partner - Focus on Order Of Operations - Drive

  • :45 sec Row 1st @ 24, 2nd @ 26
  • :15 sec Transition

2 Rounds with a partner - Focus on Order Of Operations - Recovery

  • :45 sec Row 1st @ 24, 2nd @ 26
  • :15 sec Transition

2 Rounds with a partner - Focus on Power - Ratio 

  • :45 sec Row 1st @ 24, 2nd @ 26
  • :15 sec Transition

3 Rounds with a partner - Focus on Power - Split

  • :45 sec Row 1st @ 24, 2nd @ 26, 3rd @ 28
  • :15 sec Transition

Workout:

12 Rounds of 300m Kick In Sprints

With a Partner, Alternate each round.  Each person will complete six 300m pieces.  300m are set on the monitor with undefined Rest Time.  At 3, 2, 1, Go...  Row your first 100 meters at your typical race pace.  Increase your cadence and power a step for the second 100 meters and then again for the final 100 meters.