On water row:
Warm up for 30min
2 x 1500m @ R24
After the pieces, if enough time,
2 x 250m rate capped at 28 with standing starts side by side (2 boats at a time).
Erging:
Warm up on the erg for 30min
3 x 11min of pressure pyramids.
11min = 3min R20/ 2min R22/ 1min R24/ 2min R22/ 3min R20
Challenge the splits for every set.
Rest 3-5min between the sets.
