Honey Badger Gym – Rowing

(No Measure)

Dark Horse Rowing warm-up

then

20 strokes pausing at:

“Arms Away” from the release

“Arms Away & Arms and Body Away” (2 pauses/strokes)

“Arms Away, Arms & Body Away, & 1/2 Slide Catch” (3 pauses/stroke) 5 second pauses

then

10 minute build (DS1/16-30)

Metcon (5 Rounds for time)

4x1250m w/ 3 minutes rest

Every 1250m interval is broken into 5x250m

(250 on/250 easy/250 on/250 easy, etc)

On = Max Effort

Easy = Conversational Pace