Run 800 m @ 4 min pace
Row 1000 m @ 3:30 min pace
Run/Row with no or little break, rest for about 1 min after each cycle.
Repeat 5 times.
* Kept the pace on the run under 4 min, at about 3:45, the row is what killed me, I was able to maintain a 25 s/m at a 3:30 pace. at set number 3, I drooped to about 3:35 and set 4 and 5 I hang on to my dear life. I hate running so this was good mix up; I wanted to do 8 rounds, I punk ed out yes indeed. Till next time.
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