1. With a partner complete 3 rounds each for max reps
Max reps Push Press, 95#/65#
One person begins on the rower while partner 2 begins with the push press. They switch when the first person completes the 250m. The workout is complete when both partners have completed 3 rounds of 250m on the rower.
2. Individual Threshold test
rest 10 minutes
For both efforts the row should be just shy of max effort. Increase intensity to max effort for the last 250m. Go to a dark place.