Strength:
Establish an 8 repetition maximum back squat /w no failures, then two drop sets @ 90%
Conditioning:
“Row Pacing”
500M @ 30 Strokes Per Minute (S/M) Pace
500M @ 28 S/M
500M @ 26 S/M
500M @ 24 S/M
500M @ 22 S/M
Rest 2 minutes between each effort (or more if sharing rower and your partner takes longer than 2 minutes). The focus is on power production and efficiency; keeping constant stroke rate is more important than your speed.
