1000m row (rest 2 min) 8x200m row fast (20 second rest b/w); 800m row (rest 2) 6x200m fast (20 sec rest b/w); 600m row (rest 2) 4x200m row fast (20 sec rest b/w).
Don't get confused by this. This is a lot of rowing. Essentially, a long set of slower rowing, followed by short sets of fast intervals. Pay attention to pacing strategies the coaches give you, it will help you survive.
8 MIn AMRAP:
15 double KB swing
(rest 3 min)
8 Min AMRAP:
15 sit ups
30 box jump overs
Two small AMRAPS, lots of fun! Make sure your posterior chain is warmed up, a lot of flexion and extension in the hips. Get those puppies firing so you can hit these workouts hard!