Row 200m at your normal pace:
1st (your regular dampener) Rest 1 minute or more
2nd (Dampener at 4) Rest 1 minute or more
3rd (Dampener at suggested drag resistance as determined by coach (130-134 F) (135-139 M))
Compare times and heart rates.
9 Deadlifts 275/175lbs a) 225/155 b) 185/130
6 burpees bar muscle ups a)10 burpee pull ups b) 10 burpee ring rows
Roll Posterior Chain and Lats