Fitness and Performance
1. Find max height box jump
2. warm up with 500m Row.
Rest 2 or 3 min
(look at the top 500m on leader board. Try to beat them)
Set rower for 500m and do max effort 500m Row
rest as needed
Set Rower for 1000m. Row the 1000m maintaining a 10 sec slower pace than max effort 500m row time.
ex: if you rowed 1:28 500m then try to maintain a 1:38/500m pace for 1000m