5′ Warmup Row

3 x 5 x 100m – Row at 95-100% intensity

Row three sets of five reps each. Rest 30 seconds between reps & 3 minutes between sets

3 x 4 min – aim to row the same distance in each set

Row three 4 minute pieces. Row for two minutes at light pressure between each piece.

Turkish Getups 3×8