Row Conditioning 

5x 4:00 / Rest 2:00 
Rate: 24
🎯 165W

This was a challenging, yet sustainable (2:08.5) pace especially at a lower drag. With the two-minute rest periods, you should be able to push a little harder and still stay consistent. Next time out, bump this up to a 175W (2:06.0) pace. 

Midline

30 v-ups

40 hollow rocks

50 sit-ups