In the gym
Over head squats with a bucket of water in each hand. Fill the buckets with water, and do 4 x (8-10) squats without getting wet. Anne-Marie Boule, Swiss Rowing Federation Coach. Check out more from Anne-Marie in our podcast episode together by clicking here.
On the water or ergo
Strength endurance session. Total duration 90-minutes in zone 2 (LT1) with 30-minutes rowing/sculling with a bungee cord for resistance. For this on the ergo, substitute the bungee with fan setting 10.