Fartlek Intervals - Rowing

2 Rounds:
0-500m @ 2k Row Pace +12s
500-1000m @ 2k Row Pace + 6s
1000-1500m @ 2k Row Pace
Rest 2 Mins Between Rounds

*reduce distances to 3-400m intervals to complete in under 2 mins each (15 minute cap)

Work

“Get Low”

3 Rounds:
800m Run
4 Rounds of “The Chief"+”

1 Round of “The Chief+”:

• 3 Power Cleans @ 165/115

• 6 Kipping Handstands Push-ups

• 9 Wallballs @ 20/14

*modify to 2-3 rounds of the chief to keep each round (including run) under 6 minutes for a 20 minute cap