800 meters hugging a 20 lb wall ball. This should be at a walking pace. Do not put the wall ball on your shoulder. This is meant to warm up your back muscles for the row.
Then
8 rounds
250 meter row intervals. Rest 2:1
If the row takes 50 seconds, you would rest 1:40 seconds before beginning your next round. These are "all out" intervals. These should be a complete sprint. These leave enough time to sub people in and out on the rowers between sprint sets.
Enterprise 878
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