Strength: Front Squat 3-3-3-1-1-1
Work: 500m row, max effort
-5 min recovery-
Ascending ladder of goblet squats and toes to bars. On the first minute, do 1 goblet squat and 1 toes to bar. On the second, 2/2, then 3/3, 4/4, etc. until you cannot complete the required repetitions within the minute.
Some 2008 Olympic rowing excitement (and epic announcing) to get you pumped for your 500m!