Weekend row:
Warm up for 30min
3 x 1500m R24 (last 500m of each piece switch to R26)
After the pieces, if enough time, 250m 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 R22/ 2min R24/ 1min R26/ 2min R24/ 3min R22
Challenge the splits for every set.
Rest 3-5min between the sets
