Row Conditioning 

8x3:00 work // 1:00 rest
🎯 30 minute goal pace
DF 120

This is shorter rest than the 10x3:00 you did last month. However, the goal is the same. We are looking to match or exceed the pace set that afternoon. This was pretty consistent and felt smooth although the first round needs to be faster. 

Accessory Work

4 sets:

20 SA banded tricep extensions

20 banded seated rows 

60 seconds rest