Select Page

A. Back squat – 5×4@80%, 1×10@60%.

B. Row 1000 m at 90% effort

Rest 4 minutes

Row 1000 m at 100% effort.

What does 90% effort feel like? It’s subjective, of course, but basically just go hard, but not all out on the first effort, and then push the pace on the second one.