6 Minute AMRAP:
1000/800m Row
Max Cal Echo Bike
2 Minute Rest

4 Minute AMRAP:
500/400m Row
Max Cal Echo Bike
1 Minute Rest

2 Minute AMRAP:
250/200m Row
Max Cal Echo Bike

Workout of the day

1) Strict Press: 5 x 2 building to 80%

2) “Country Roads”

10 Minute AMRAP:
2000/1600m Row
Max Cal Echo Bike
4 Minute Rest

8 Minute AMRAP:
1500/1200m Row
Max Cal Echo Bike
3 Minute Rest

Stimulus

1) Build to a heavy double and stay there in time remaining

2) Work hard, rest. Reduce distances of runs to get to the bike each time (no minimum time required). Bike distance conversion: 1200m = 400m run