1.  “Penalty Box”
6 x 300m Row at 2k Pace, Sub 25 SPM
There are three rules…
1.  The 500m Pace below your average 2K pace (see below for help on this).  
2.  Strokes Per Minute (SPM) must be below 25.  
3.  No pausing/stopping during the stroke.
There is a 3 Burpee penalty for every stroke that you violate a rule.  Complete the burpees after each set.  Rest as needed between sets.

2K TIME  – 500m Pace
6:20 – 1:35
6:40 – 1:40
7:00 – 1:45
7:20 – 1:50
7:40 – 1:55
8:00 – 2:00
8:20 – 2:05
8:40 – 2:10

2.  GHD Sit-ups
50 reps, not for time

3.  Split Practice
4 mins/side

4.  Couch Stretch 
3 mins/side

5.  Side Lunge
2 mins/side – One leg extended straight with foot planted flat or toe up (best to work both).  The other leg should be bent with weight on the heel, stacking your knee over your foot.