Monostructural Conditioning, Long-Duration
“Tempo Row”
For time, in teams of 3:
7000-meter row (3 men)
6000-meter row (3 women)
After-Hour Accessory Midline/Strength Exercise
Midline: Accumulate 4:00 of face-down plank holds.
Strength: Bent-over dumbbell reverse flies, 4 x 10 reps heavy.