Pretty sore from my Monday lower body onslaught so I decided to just row.

Rolled out

5 min on bike to get heart rate up to >135

500m, :10 rest

1500m,1250,1000,750,500,500,500,500 all with :30 seconds rest hold 1:52 or better

500m ez

2×10 ab wheelies

2×10 body sawz