Warmup
500 m row
Use the first 250 to warmup, then do a sprint to see what your fastest sprint is.
Use your fastest sprint time as a starting point.
3 rounds
10 SDLHP 35/25
10 Am. kB swings 35/25
10 goblin squats 35/25
Rest 2 min
Wod
On the C2 rower:
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible