CONDITIONING

Row 10-20-30-40-50-40-30-20-10 cal
Devils Press 10-8-6-4-2-4-6-8-10

Start with rowing 10cal, then 10 DP, next row 20cal and 8 DP...Final round with 10cal Row and 10 DP

Men 22,5kg
Women 15kg

RPE 3-4

Steady pace with rowing, hit same Watts each round. Use row as active recovery. DP unbroken