May 18th

3 x 60 sec Row @ 97%, 4 min b/t 

1:40.2 Pace 300m

1:38.8 Pace 304 m

1:30.2 Pace 299m

+

15 min @ 75%:

2 Rope Climbs to 15 ft

200m Run

20 Walking Lunges

25 Back Extensions

30 Anchored Sit-ups

3 rds + 1 rope climb