The purpose of today’s conditioning is to get to your maximum power output on the rower within 20 seconds. Start with a couple of fast, short strokes to get the flywheel going, and then drive as hard as you can to generate the highest number of watts possible.

Warmup
Row 500M
Gymnastic Drills

Strength
3×3 Deadlift (85%)

Conditioning
8 attempts
Row Max Watts in 20 seconds