Row: 3 x 1000m -- rest 1:1 -- 30 burpee penalty for every set that deviates +/- 5 seconds from the fastest set. 3 minute rest between efforts.

1: 3:41.3 (New PR!)
2: 3:48.4
3: 3:46.6 

Note: All (3) efforts bested my previous best of 3:48.5 for 1000m row.  The focus on technique has paid off; see 3000m row from last week as further proof of same.

3 x 0:30 on/off  Hollow Hold with PVC
3 x 15 Hollow Rocks