Row Conditioning

Time Intervals

10x 1:00 work // 1:00 rest at r24

🎯: 2K (1:56.6)

DF 135 

It was a challenge to hold 2K pace at a 24 stroke rate but I hit the target on exactly half of the ten intervals. The focus on rate and pace has been paying off - I feel as though I am able to better generate power regardless of the chosen rate. Power through efficiency. 

Accessory Work

5 rounds of:

1 minute overhead hold (45lb barbell)

1 minute rest