10 x 250 meter Repeats (C2 rower)
-Rest 1 minute between sets.
- Stay within 3 seconds of your previous interval, or take a penalty. Penalty = 10 reps Wall Ball

Trainer's corner: With the damper set on 3 (women), or 5 (men), cover 250 meters as fast as you can. Rest 1 minute and repeat nine more times.