Aerobic base

2500m row, 1.5 mile run or

150 calorie airdyne

-

Primal Movement

-

8x1000m repeats on rower @

1 split second slower than 2k

PR pace

1:1 work to rest, or partner

style (partner with someone

with a similar 2k row PR)

10 min sled push 20m + 10

push ups, partner style