[vc_row][vc_column][vc_video link=”https://youtu.be/rD735H1Ecp8″][vc_column_text]GOAL:
Prime yourself for your 500m test next week. Row at a sustainable but hard pace for each part – after these last two weeks of rowing, you should be close to your last 500m max.
WARM UP:
2 rounds of:
10 reps inchworms
10 reps bootstraps
1 x easy 500m row
WORKOUT:
4 x 500m, with 4 minutes rest in between.
First 500m at 22 stroke rate.
Second 500m at 24 stroke rate.
Third 500m at 26 stroke rate.
Fourth 500m at 28 stroke rate.[/vc_column_text][/vc_column][/vc_row]
