Row Conditioning  

12 minutes as: 6 minutes r20, 6 minutes r26

3 minutes rest

12 minutes as: 6 minutes r20, 6 minutes r26

This comes courtesy of DarkHorse Rowvember programming. There wasn't any clear pacing instructions and I went too slow on the r20 intervals. Low stroke rate does not always mean a lack of speed -- add power to each stroke to keep a strong pace (think 2K plus 12-14). 

Accessory

Tabata DB Overhead Hold @ 12.5lbs - press those babies up there, get the biceps by the ears, keep the belly tight 

3X20 Weighted Hollow Rocks (hold 10lb med ball above head)