Coach’s Notes: Complete a set every 2:30. Start at 70% of 1RM and build to around 80% by the last set.
Interval 1: 10 Strokes for max Distance at Damper 10
Interval 2: 15 UB Russian KBS (heavy)
Coach’s Notes: Record Distance Rowed each interval. For this workout rollover meters will count. You get 10 strokes on the rower. Speed of each stroke doesn’t matter but the focus should be on finishing each stroke with strong leg drive.