Row Intervals 

3 x 5 minutes 

2 minutes rest
🎯 2K plus 10
Rate 23

DF 120 

After final round, including 2:00 rest, complete 300m sprint for time

Some good lower rate power sets today. Paced the 5:00 intervals nearly perfect. Wanted to go below a minute on the 300m sprint but was completely gassed at the end and fell off my target pace during the last 15 seconds.