Strength-
6-5-4-3-2
Front Squat
Front Rack Lunge
Front Squat
Add weight each set
Conditioning-
Row 10:00
-Even minute- Row :45 at 1/2 of your 1000m Time Trail time pace + :05
*ex: 3:10 /2= 1:35 + :05= 1:40 pace
*ex: 3:30 /2= 1:45 + :05= 1:50 pace
*ex: 3:50 /2= 1:55 +:05= 2:00 pace
*ex: 4:10 /2= 2:05 + :05= 2:10 pace
-Odd minute- 10 over the rower burpees