10 sets of 1:00 row and 1:00 Assault Bike with 0:30 rest between row and assault bike

3 sets of 1,000m with no rest between sets

1:00 max effort row x 4 rounds with 3 minutes rest between rounds.
1. 317
2. 311
3. 334
4. 333

750m x 4 sets with 1 minute rest between

600m intervals x 7 rounds
1. 22 spm
2. 25 spm
3. 28 spm
4. 31 spm
5. 28 spm
6. 25 spm
7. 22 spm

Golf Rowing
1:00 on/off for 9 rounds
1:34.8/500m rate

1,000m @ 28 spm - 1:53.3 rate
1,000m @ 24 spm - 1:53.6 rate
1,000m @ 20 spm - 1:54.9 rate
1,000m @ 24 spm - 1:57 rate (23 spm…

5" @ 20 SPM
1265M 1:58.5

4" @ 22 SPM
1017M 1:57.9

3" @ 24 SPM
779M 1:55.5

2" @ 26 SP…

10 rounds - about 15 minutes
0:30 work & 1:00 rest
**set rower for work and rest intervals**

**Set rower for 5 intervals of 600m**
1. 22 SPM 2. 25 SPM 3. 28 SPM
4. 25 SPM 5. 22 SPM

Every 500m, 1:00 plank
20:00 running clock.

Warm-up for 20.3

Concept 2 Website Fast Workout
1000m and rest row for 1:00
4 rounds