Row Conditioning 
8x375m
2 minutes rest
Rate: 20
Pace: 2k plus 15 seconds

Drag: 120
Push rate and speed by 2 each interval 

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.

I cried uncle after just three rounds. Midline conditioning needs to improve.