This is the last workout for September, let’s make it count!

Warm-up:
10 minutes steady state with some higher rate lifts.

1:20 ON
:40 OFF
x 5
24-26 (5 K pace)

Full pressure Row at:
30 strokes @ 28
15 strokes OFF
20 strokes @ 30
10 strokes OFF
10 strokes @ 32
1 min OFF
x 4

Cool Down