Monday

coach will warm you up accordinglyA. Dubs practice 8 min:
coach will choose drill for you:
ex. single singles double, banded dubs, 5-10-15-20-15...etc.
+
5 sets:
10 Up-down
Row 250m
15 KBS Russian (Grn/Yel)
Row 250m
15 KBS Russian (Grn/Yel)
10 Up-down
rest 2 min b/t
*Get fast each set for the Rx.  Start by gradually increasing row pace as your strategy for getting faster.  Keep KBS unbroken.