Metcon (8 Rounds for distance)
Rowing Power Drill
45:15 x3
Rest 2 min
2 Rounds
Session 1
R1: S/m less than 22
R2: S/m less than 24
R3: S/m less Than 26
R4: s/m less than 28
Session 2
R1&2 s/m greater than 26
R3&4 s/m greater than 28
*This teaches you awareness of your pace and abilities on the rower.
**S/m = Strokes per Minute- how man times in one minute the you travel back and forth on the arm of the rower. It can be located on the bottom left corner of the rowers display.