Tuesday March 21st
Shoot for a consistent 1:45-2:30/500-m pace.
Chance to really push the pace on the rower.
If you’re not falling off the rower at the end, you didn’t do it right.
Max distance row in 9:00
Max unbroken strict ring-dips / strict dips / box dips
1:00 plank hold
:30 Samson stretch/side
:30 elevated pigeon stretch/side
WHITE BOARD BRIEF
Target time | 7:00-10:00.
Today, we push the limits with a 2,000-m row time trial.
Please note that if you’re not falling off the rower at the end, you didn’t do it right.
Let’s push the pace hard and also seek to improve rowing mechanics.
Find a solid 1:45-2:30/500-m pace and maintain it, ideally with even more go at the very end.
We’ll wrap with some strict ring dips and plank holds.