500/400 M Row
Rest 3 Minutes
*Record fastest/slowest, goal is to have similar splits.
9 Minute Rep Ladder (Increasing by 2's)
Plate Ground to Overhead (45/25)
You will be resting 1.5x-2x more than working during the row. That should allow you to row at a near 80-90% pace considering you are trying to match each time. Don't go for broke round 1! Part 2 will get slowed down at the push ups a few minutes in, thats ok. Maximize your speed on sit ups and the use of your lower half on the ground to overhead.