Decided to mix it up a bit today
Prep work - Foam Roller, ASLR, Brettzel, Stretch
Concept 2 Rower - 500 m intervals
1:55, 1:56, 1:56, 1:53, 1:53
Indian Clubs - 2 min sets in Tall Kneeling x 5 sets in between Rowing intervals
24 Kg Windmill x 5+5, 5+5
The Concept 2 rower intervals were interesting. Elite or high level rowers will hit their 500 m in 1:17-1:24 (or around there) so obviously I have LOTS of room for improvement but I wan't trying to hit anything other than a 1:50's something interval.