For time:

1500/1200m Row
1200m Run

Rest 3 min

1000/800m Row
800m Run

Rest 3 min

500/400m Row
400m Run

• The 3 minute rest allows us to push the run and row intervals.
• While we want hard efforts across eacj interval, we want to be sure that our intensity on the rower, matches the intensity on our run. We should not aim to push one movement more than the other.