ROW CONDITIONING
1000m @ 24spm
3mins rest
500m @ 28spm
1min rest
1000m @ 24spm
3mins rest
500m @ 30spm

Notes: Start at +10 secs 2k pace and push on if you feel strong

Distance	Rate – Target (Actual)	Time
1000	24 (24)	4:03.9
500	28 (29)	1:54.8
1000	24 (25)	4:04.3
500	30 (30)	1:54.8

MIDLINE:
5 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.