Row Conditioning 
36 minute steady state, as follows:
Every 4:30, row 30 seconds at 30spm and the remaining four minutes at 20spm
Start with 30 seconds at 30spm

DF 120 

🎯 1000m each interval

A good rule of thumb for a 30 minute effort is 2K plus 15. To be able to hit the 1000m goal I would need to average 2:15/500m. 

Accessory

3x12 SA KB Press (35#) 

4x 12+:10 Hollow Rocks + Hold