Roll, stretch, reverse hypers, indian clubs, 10 pull ups

KB warm up ( swings, squats, halos, hip stretches)

hop on the erg

3 x 1000 @ 2 min rest/stroke rate 18

3 x 750 @ 1:30 min rest/stroke rate 22

3 x 500 @ 1:00 min rest/stroke rate 26

3 x 250 @ :30 rest/stroke rate 30