30:00 AMRAP
Row 250m,
10 kb squats, deadlifts, swings,
Row 500m
1:00 rest

4 x 800m / 3:00rest
2k rate (1:48)

warm up

1250m x 8, alternate between 20/24 spm, 20's @ 2:00 and 24's at 1:59 average /500m.
2:30 rest after each.

warm up

1000 @22spm 2k+12, 500m @28spm 2k, 1000m @22spm 2k+12, 500m @28spm 2k, 1000m @22spm 2k+12. rest 2:30 between each

warm up

1250m x 3, 30spm @ 2k +4
3 mins rest after each

warm up

200m x 10, 1 min rest, start 2k(1.48) -5, improve 1 sec each interval.

warm up

30 mins, s/rate 20, /500m 2.00,
dropped handle at 24 mins.

10 x 500m/1:00 rest
- 3 @ 1:53
- 3 @ 1:52
- 3 @ 1:51
- 1 @ 1:50

warm up

2500m x 3 r2:30
First 2k at 24spm @2K +13
Last 500m at 28spm @ 2K +5

warm up

2:13.7/500m, SR38
Movati

6 x 1000m/2:00 rest
Start @ 1:53/500, increase pace -1 sec each interval
5 achieved, 6th 1:51.1
Result 1:51.0/500m, SR 28.

3 x 8:00/2:00 rest
Each set 2:00 @ SR20/2:00 @ SR24 x2
Result 1:56.9/500m, SR21
Huntmar

8 x 500m/1:00 rest
Pace 1:45/500m
Total 1:44.9/500m, SR31
Movati