8 x 1L, 1R @ 2 tiers down from 1RM
Rest as needed between reps. If designated weight forces a compromised position, make as minor an adjustment as needed to continue safely. When scheme is listed as “8 x 1L, 1R″, it always refers to “Sets” x “Reps”.
Then, as quickly as possible:
This is a sprint, not a jog- Don’t pace the row. Manage your breathing, hammer your mechanics, and move fast.
And then, skill work:
Practice several of the movements above, and note improvement in each. Start with the basic versions of each, and practice more difficult variations as appropriate. Spend at least 10 minutes working hard, knowing that the strength these movements develop will transfer into many (if not most…) others.