4min: row
4min: C/J
3min: rest
3min: row
3min: C/J
2min: rest
2min: row
2min: C/J
1min: rest
1min: row
1min: C/J
Row pace: 5k pr +2/+4s. C/J 165/115 lbs ( goal is to get + 20 reps on the first 4 min amrap), scale weight if needed.