A. Back squat – 3×6@76%.
B. 3×500 m row, alternating with a partner (each person rows 3 times). You should have some idea of what your fastest 500 m pace is (let’s call it your race pace), so try to pace in the following manner:
Row #1 – Race pace plus 15 sec
Row #2 – Race pace plus 10 sec
Row #3 – Race pace plus 5 sec.
Please note that you are deliberately pacing yourself a little slower on the first couple of rounds, and then going to an almost maximal pace on your third round. This is to practice ramping up to a hard effort, rather than going out fast on the first round and then falling off the pace in your later rounds.