Row Intervals 

3 Rounds:

3:00 / 2:00 / 1:00 intervals

Rest: 1:30 between reps, 3:00 between sets

🎯 75% → 85% → 95%

As written, the plan was to bump up the 3:00 interval by 10% every set, but honestly, I was dreading that last 3:00 at 95%! Ended up holding steady at my target pace from round one—sometimes consistency wins over pushing too hard.

Midline

5x 12+:10 seconds Hollow Rocks + Hollow Hold