Row Conditioning 
3x 4000m / rest 2:00
Rate: 18
Pace: 2k plus 24 seconds

Some half-marathon prep out in the garage on a nice warm afternoon in January. I'd like to give it another go at the end of March. This is a good target pace for the half where I'd finish just under 1 hour 39 mins although I'd like to bump up the rate to somewhere between 20 and 22. 

Midline

3 Supersets: 

20 Banded Sit-ups

1 Minute D-Ball Hold (100)

Rest as needed between sets

Challenge yourself to go unbroken on the sit-ups