A:Row 1500m/1250m at your 2km Pace +4
Rest 2 mins
Row 1000m/750m at Pace +2
Rest 2 mins
4x500m at Pace -1 with 1 min rest between each set
Row one final 500m at Pace -4 or better
B: 50-40-30-20-10 of
DU, sit-ups and lunges
Row and Fun
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