Rowing tests

1 4 1 rest

3 x 500m

2km pace from last week + more

work out time i.e. 7min is 1.45 pace

take off 3 seconds of 500m pace

so 1.42 x 3 sets off 500m

inbetween attempts complete

max effort strict t2bar

build to a 10 rep

overhead squat off the rig

in 15 minutes

15 minutes of mobility stability