Row Conditioning
Warm-up by gradually building power (1 minute rest between each)
1 Minute @22
1 Minute @22
1 Minute @29
1 Minute @32

Notes: Use this workout to practice recovery into an intense effort (open stroke rate). I traded faster rates for power here, my goal was to keep everything at or under 2:00/500m pace.

Body Armor
3 Giant Sets:
16 front foot elevated lunges (hold 45lb plate behind head)
:30 second kb hollow hold (15lb KB)
Rest 2 minutes between sets