Rowing

Get on your Concept 2 -> Press Menu -> Select Workout -> Custom List, and select v2000m/3:00r...
2000m
3:00 rest
1500m 
3:00 rest
1000m
3:00 rest
500m 
3:00 rest

This was done at a Y up in Boston at Luke's house after a week of no workouts. I just wanted to get some movement in before a long car ride home. Started slow but pushed the final 500m interval. 

Accessory

3x 12 SA KB bottoms-up press @17.5-pounds

3x 20+MAX hollow rocks+hollow hold