Dark Horse 5k 101: 5-2
2 x 4k, 18 spm, 5k+14 (2:18.7)
Satisfying row, and best lats engagement in a long time.

Pick drills and warm up row.

Cool down row.

Dark Horse 5k 101: 5-1
15 min/10 min/5 min, 6 min rest
pace 5k(2:14.7)+4 / 5k+2 / 5k

Pick drills and warm up row.

Short cool down row. Strapless.

Dark Horse 5k 101:4-4
4k/3k/2k/1k
SPM 20/22/24/26
5k (2:14.7)+18/16/14/12
3 min rest

Pick drills and short wam up row.

short row to loosen up.

Short row just for reps to stay in motion.

Dark Horse 5k 101: 4-3
2 x 5k, 10 min rest, DF 110

Pick drills and 10 min build warmups.

Dark Horse 5k 101: 4-5
3 x 2000m, 26 spm
5k split (2:14.7)

Pick drills and 10 min build warm up.

500m for Jan challenge

500m for Jan challenge

cool down strapless.

Dark Horse 5k 101: 4-2
12 x 500m, 1 min rest
5k-6 secs = 2:08.7 target

10 min build warmup.

Quick drills.

ROMWOD warmup.

2x3000m for split
drag factor: 110
stroke rate: 26
Split: 5k+4 (2:18.7)
rest: 6 min

Pick drills and warm up row.

500m for the Jan challenge.