ROW VERSION
4 Rounds
Row 90 Seconds (0:00-1:30)
Rest 10 Seconds (1:30-1:40)
Row 90 Seconds (1:40-3:10)
Rest 10 Seconds (3:10-3:20)
Row 90 Seconds (3:20-4:50)
Rest 10 Seconds (4:50-5:00)
Row 90 Seconds (5:00-6:30)
REST 90 SECONDS (6:30-8:00)
Goal: Hold same distance for every 90 second interval throughout.
Round 1: 392 + 392 + 392 + 393
Round 2: 393 + 393 + 394 + 393
Round 3: 394 + 394 + 394 + 394
Round 4: 395 + 394 + 395 + 395
Total: 6296m, 1:54.3/500m
Back Squat
20x195 lb.
Warm-up 10 minute row: 2272m, 2:12.0/500m
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