Stroke Rate Pyramids
2 Rounds 
10:00 work // 2:00 rest

During the first 10 minutes, we'll be increasing stroke rates each minute as we climb that pyramid, from 18 to 30 (by 2's) and then back down to a 26 followed by a 22 and finishing at 18 strokes per minute. For the second interval we will spend two minutes at each stroke rate with the first minute at low intensity and adding some power during the second minute. Begin at r20 and increase to 24 then 28 before coming back down to a 26 and finishing at 22.

Strength

Resting 60 seconds between sets:

Bench Press 2-2-2-2-2-2-2-2-2-2

Notes: Held 205lbs across all sets. Tried to focus on being fast on the way up for all reps. Was conservative with the weight which was the right call as this was challenging enough. Bench was done before the row as there was someone using the rower when I got to the Y.