Warm up:
row 500 then accumulate in any way you must
50 Air squats
50 Leg lifts
50 push ups
20 pull ups
100 DUs or 200 SUs
Workout #1: Each for time
Row 250M
Row 500M
Row 750M
Row 1000M
Row 1000M
Row 750M
Row 500M
Row 250M
Rest 1 Min between intervals
RPE 7
Coaches note: goal is to work on pacing. trying to keep the same pace for each interval that you would try and maintain for a 1000M row
Workout #2: EMOM 10 ( ALT )
10 ring rows ( inverted )
10 ring push ups