Alternating Mixed Interval Row

Warm-up Row 300m, Dynamic warm-up Workout Two rounds of: Row 8 minutes for distance 4 minute rest Row 2 minutes for distance 2 minute rest Notes: Set the drag factor between 120-140. Work for max distance on each interval. Remain consistent and try to beat the previous distance traveled with each attempt.

Row and Throw, Long Intervals

Warm-up 3 minute row, improve your time / 500 by 15 seconds per minute (e.g first minute 2:30 pace, second minute 2:15 pace, ...) Dynamic mobility, Russian KB swings (hips back, focus on hamstrings) Workout 5 rounds: 1k row 25 wall ball shots 4 minute rest