3 Sets not for time:
Single Leg Step ups x 18-20 Reps (ea. leg, banded if too easy)
Banded Tricep Extension x 12-15 Reps
Pendlay Rows x 8-10 Reps

-Rest 1-2 Minutes


2 x 500 Meter Row
*1st set is for technique, this week we want to focus on Stroke Rate. 2nd set apply the new skill and SPRINT with a more efficient row.