A. Turkish get-up – Do 5 reps on each arm (alternating) at a moderately heavy weight. Be precise and controlled with your movement, i.e. don’t just rush through the reps.
B. For individual times:
Row 500 m at: race pace + 15 seconds
Rest 2 minutes
Row 500 m at: race pace + 10 seconds
Rest 2 minutes
Row 500 m at: race pace + 5 seconds (or less).
Notes: “Race pace” = your fastest ever 500 m time. We are working on pacing here, so be disciplined about not going too hard on the first two rows. All bets are off on the final row, so go for it if you’re feeling good.