Fitness and Performance
6 x 500 m row
Rest 3 minutes between efforts.
Take 20 seconds off your 2K PR, then divide the total by 4.
Now this is your 500 m pace
Record time of each effort.
Example: If your best 2K is 8:20 then -20 to give you 8:00 which means your pace should be 2:00.
Sport
5 minute AMRAP
Squat Clean and Jerks 165/105
