3Rounds, quick start
Row as far as you can in 6 seconds.
Test quick start techniques. e.g, 3/4 pull, 1/2 pull, 3/4 then full stroke… test the effect of laying back vs not laying back. See how you can optimize using your current stroke technique.
Partner up and alternate rounds with your partner on the row ladder. If no partner, then rest approximately as long as it took you to do your last row.
-50m (quick start)
-150m
-300m
-500m
– 750m
-750m
-500m
-300m
-150m
-50m