A
2km Row TIME TRIAL
*USE 2 heats if needed
“2K ROW”
-Sprint Start (15 Strokes)
– 2K Pace minus 3-6 seconds -Confidence in the Middle
– 2K Pace -Sprint Finish (300m) – Final Finish
B
BULLETPROOFING
3 Rounds for quality:
15 Weighted Sit Ups or GHDs
8 Wall Walks
