CONDITIONING
A. Rowing intervals
A1. 5 x 1:00 at race rate / 2:00 rest*
*maximum speed possible whilst rowing with perfect form
REST AS NEEDED (10mins) before A2
A2. 1x 80sec
*Aim to start at an ambitious speed but then go faster for every consecutive 20sec round. 1:20 of work in total and the aim is to try and go as fast, if not faster, than your 1 min intervals

Post total Cals on A1. And A2.