All this rowing threshold training should now give you an idea what you can hold for 500m,
A - Squat therapy
10 mins or 50 squats with toes on wall
B - In teams of 4
Row 2000m (500m each)
150 TTB (athlete 1 can start once completed 500m row)
120 Hang squat cleans (can only start once all 150 TTB are completed)
C - roll out and mobilise
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