Stroke pyramid: 1,2,3…15…2,1 / 3 light

Row a pyramid of hard strokes from 1 to 15 with three light strokes between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, three light. 4/3. 5/3. 6/3 through to 15 hard, 3 light and then back down. 14/3. 13/3 and so on to 1/3.

then

5 x 4 min / 1 min easy

Row five 4 minute pieces. Row for one minute at light pressure between each piece.

8 Rounds for time…
10 Pushups
15 Squats