Row, and...

Warm-Up
15 x Banded RDL
30s Banded Lateral Walk (ea direction)
10-15 x Scap Pull Ups
-------------------------
3 Sets:
15 KBS
3 Burpees
30s Rest
-------------------------
A) 1000m Row for Time!
~ Rest till fairly recovered...4-6min
B) 2 Sets:
8 x KB Bulgarian Split Squat (3010) ~ Left
12 x Dynamic Bulg. Split Squats ~ Left
60s Rest
8 x KB Bulgarian Split Squat (3010) ~ Left
12 x Dynamic Bulg. Split Squats ~ Left
60s Rest
8x BB Roll Outs (2111)
60s Rest

So the 8+12 are really 20 total reps in a row...KB are held in Farmers carry for the BSS, then just drop after the 8th rep & go immediatly into the Dynamic (jumping) version... Quads will BURN!!!

Johns ~ 4:28.5 / ??
B.Daliege ~ 3:55.2 / 55#
S.Ladick ~ 3:43.3 / 55#
Z.Wendt ~ 3:31.4 / 55#
Drake B ~ 3:48.9 / 55#
tb ~ 3:26.3 / 35#

Row Breakdowns (every 200m ~ Time & strokes per minure):
Ladick ~ 41.5(33)-41.6(35)-47.2(34)-47.8(34)-45.3(36)
Daliege ~ 47.9(38)-47.2(38)-46.6(38)-46.9(36)-46.4(36)
Johns ~ 49.7(36)-50.3(29)-51.5(29)-56.6(39)-1:00.4(38)
Wendt ~ 42.2(27)-42.7(28)-42.6(28)-42.9(28)-41.4(35)
Drake ~ 47.7(33)-44.1(35)-44.8(36)-46.4(35)-45.9(37)
tb ~ 38.1(28)-39.9(26)-42.2(26)-44.2(24)-41.9(26)