Day 1) SS 40’ @ R20. Focus on the rhythm and consistency of the drive.
Day 2) Warm up for 15’, rest 2’, 20’ of 4 x 1’ @ R24 (max drive) followed by 4’ of SS.
Day 3) Warm up for 20’, regroup, then R22 max pressure for 30’. After finished, recovery row for 15-20’, then 1 x 500m side by side @ R28.
