Skill: Row 250m, All Out Rest 4 minutes, then… 2000m Row at 80% All out pace   For quality and pace control   Conditioning: 300m Run 30 Sit-ups 15 Overhead Squats (95/63) 20 Chest-2-Bar Pull-ups 10 Shoulder Press (95/63) 25 Calories Biked 10 One-arm Kettlebell Lunges (53/35) 20 Box Overs (30/24″) 15 Push Press (95/63)...Read More