image Bring you best on Monday! And have fun!


1. Review, as a group, the elements of the pre-class dynamic warm-up.

2. Five minutes deliberate practice of the 4 positions of the row.

3. Two attempts to set a personal record for the 500m row.

Rest as necessary before your second effort.

Record your best time. This one’s for the board!

LIII: as written LII: as written LI: 2 x 500m row at vigorous but not all out pace. Try to be aware of all 4 positions as you execute.

4. In teams of 2, row 3k. switch every :90s. (If going solo, :90on/:90off for 1500m)

Have fun!


Are you dreaming of pull-ups? Fine tune your efforts during our next PVCF Skill Series with Coach Ari! 9.00 a.m. February 7th in Noho!