The MVMT LAB – MVMTROW
Warm-up
Row as light as possible while still hitting the spm
Damper set to 3
1min at each of the following
16, 20, 24, 28, 32
Conditioning
Metcon (Time)
12 pieces of 250m Row
First 250m -6sec of your 2k average split
Every interval of 250m after needs to beat the previous sprint by 1 sec at least.
2min rest inbetween.
Record average spilt/piece