Workout: Interval

10 min Row @ Easy Pace

Then:

6x (30sec Work/30sec Rest) Row @ >150m Pace per interval

Three total Blocks, Rest 4 minutes between blocks

Then:

4 x(30sec Work/30sec Rest) Battling Ropes

Rest 2 minutes

4 x(30sec Work/30sec Rest) Burpee

Note:

Row intervals

Block # 1(167m, 162m, 166m, 165m, 165m, 165m)

Block #2(173m, 172m, 171m, 170m, 168m, 168m)

Block #3(168m, 163m, 159m, 161m, 159m, 156m)

*Very productive intervals, 30 seconds of work can feel like an eternity and 30 seconds of rest is barely any rest, when pushing for max efforts.