The first half of this week has been extremely demanding. Today is an opportunity to move at a smooth, consistent pace and spend time working on recovering from previous days to better prepare for Friday and Saturday.

Tech Talk
Rowing technique
then…
Recovery time
NFT
3000 Meter Row
4 Mile Bike

Strength
Warm up to…
HEAVY set of 5 Reverse Grip Bent Over Row
E2MOM for 5 Rounds
5 Reverse Grip Bent Over (20X2)
Rest 1 Round
then…
2x ME Incline Bench Dumbbell Row
* choose a weight that will allow you to achieve 15ish reps
rest 90 seconds-2 Minutes between attempts