Alternate row sprints and seated box jumps.

a1) Row sprints

4-5 x 10 sec all out sprint
Measure fastest time on rower at any point in the sprint, in time/500m.

• rest 1,5 min before a2

a2) Seated box jumps
4-5 x 5-8 reps
Increase box height

• rest 1,5 min before a1