200919

Row (For total distance):
5 Min Moderate
1 Min Rest
4 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
3 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
2 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
1 Min HARD

5:00, 1190m, 2:06.0/500m
4:00, 1055m, 1:53.7/500m
5:00, 1192m, 2:05.8/500m
3:00, 816m, 1:50.2/500m
5:00, 1196m, 2:05.4/500m
2:00, 567m, 1:45.8/500m
5:00, 1199m, 2:05.1/500m
1:00, 300m, 1:40.0/500m

Total: 7515m, 1:59.7/500m

Cool-down 20 minute row: 4275m, 2:20.3/500m