Warm up for 30’ (tech row with progression: arms only- arms and trunk- quarter slide, half, three quarters and then full slide + pressure pieces R18-28 (12 strokes for each rate)
2 x (750m R24, 500mR26, 250m R28).
750m and 500m are from running start except 250m, standing start.
Erg workout:
Warm up for 25’
If you up for a challenge - 2 x 2000m R24 / rest 10’
