Row Low Strokes

A1) Strict Pullups
3x6

A2) Barbell Bent Over Rows
3x12  @135lbs

A3) Banded Face Pulls
3x25
Rest 2:00 After A3s
(Rest 5:00 before B)

 

 

B) 10:00 Of Pick Drills (Damper on 10)
10- Legs only strokes
10- Legs and Hip Swing
10- Full Strokes
*Cycle through the different strokes
*Does Not need to be fast
*s/m 17-25

C) Every 3min x 3 at Damper setting of 10 and low stroke rates
500m- Row
*Goal pace is +:30 from you 500m PR

 

The damper on the rower seemed a bit off so tested on more on a different erg.