Row 500m- 80-85%

rest 2 min

10 min AMRAP

50 Jump Rope

7 SDLHP

rest 2 min

Row 500m- match or beat first time

Friday

Press- 3 x 5 sets, rest 120 sec

Pull ups- 3 x 5 sets, rest 120 sec

+

500m Row- TT