HInshaw 2k Row Progression week 1
8 sets:
200m at 6min test (or fast) pace,
100m at easy (active recovery) pace,
No add'l rest b/t reps or sets
Total: 2400m

Your Fast Pace is AVG speed of 6 min test (+- 1-2 seconds down/up)
Recovery Pace for the men should be around 2.10-2.20 and women 2.20-2.30 per 500m)

Rest 5-10 minutes and start Gymnastic capacity

Gymnastic capacity
Prep after rowing metcon
1round of
5 inch worm
5 pike push ups
10 alt leg bodyweight rdl
10 alt leg v.ups
:30 HS Hold
then after little break test 1-2 times 2-3 strict hspu on the way you are going for next WOD

Every 3 min for 15 minutes (5 sets)
8-12 strict hspu
- perform 10 barbell bicep curls with 2:0:2:0 tempo right after shspu.