Skill: Rowing 8 min EMOM, 30 sec work/ 30 sec rest
First 4 minutes build pace
Second 4 minutes at goal pace for 2k
Rest 4 minutes
Metcon: 2000m Row (10 minutes)
Intent: This is a baseline test to lock in a 2K time, and work off that pace before we retest.
Strategy: Break the 2000m into 4 x 500m sections. Use the EMOM in warm up as a starting point for the first 500m, and adjust each 500m as needed to push the final 500m.
Here is a more detailed description:
Accessory work: (15 minutes)
Seated single arm KB press x6 per arm
Hollow hold 45sec