Rowing Drill: Stroke Rate + Pace
Row 5 min, decreasing stroke rate each min: 32,30,28,26,24 – but try to maintain 500m pace

For time:
1 round of:
100 double-unders
50 air squats
25 Push Press (95/65)
Then, 2 rounds of:
60 double-unders
30 squats
15 Push Press (95/65)
Then, 3 rounds of:
40 double-unders
20 squats
10 Push Press (95/65)