3 RFT: Rows and Recovery Rows
3 rounds, each round for time, of:
Row, 500 m
Recovery Row, 100 m
Row, 400 m
Recovery Row, 100 m
Row, 300 m
Recovery Row, 100 m
Row, 200 m

Rest 3 mins between each round.

Athlete Instructions
Athlete Notes
For the 500/400/300/200 m working intervals, I want you guys to hold your 5-6 km effort pace. On the 100 m recovery intervals you can go as slow as you like to ensure you can hold the desired pace for the working intervals.