STRENGTH
Do strength, before, while waiting in between your sprints and/or after.
A. 5x3 Strict Pullups (use a band if needed)
B. 5x3 Negatives (use band if needed) - (3 position hold 3 seconds each)
C. 5x3 Ring Rows (3 position hold 3 seconds each)
"ROW, ROW, ROW YOUR BOAT"
5 X 500M SPRINTS
Rest as needed between sprints
RECORD YOUR LOWEST AND HIGHEST TIME
