7/28

Row1k

Run 800 m

rest 2 min

x3

Round 1: 8:40.7 (Row was 4:46.7, 32 s/m, 2:23.30 pace)

Round 2: 8:44.6 (Row was 4:46.8, 31 s/m, 2:24.6 pace )

Round 3: 8:59.9 (Row was 4:56.3, 32 s/m, 2:28.1 pace)

Rows were pretty slow 

 +

A1.  Alternating scissor kicks, 20x3; rest :30 sec
A2.  Hollow body hold, :20 secx3; rest :30 sec

Did this.