Thursday Group Strength and Conditioning

Surprise warm up fun…. then
– 10 minute Row with rate increase
– 4 minute easy row
Row five 10 minute pieces for distance.
Row the first four minutes of each @ 22 spm. Then three minutes @ 24 spm,
two @ 26 and
one @ 28.
Row for four minutes at light pressure during the rest period. Your buns will likely hurt. If you need to come off the rower during the rest, then keep track on the gym clock.
The time at 22 and 24 spm are where you need to dial down the power efficiency of your stroke

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