Endurance

Main – Endurance

Interval

Warm up
All rows done at 5k pace
:30 row @20 s/m
:30 row @22 s/m
:30 row @24 s/m
:30 row @26 s/m
:30 row @28 s/m
:30 row @30 s/m

Metcon (No Measure)

4x500m row rest 1:00
rest 3:00
2x1k row rest 1:00
rest 3:00
1-2k row