3 Rounds

500/400 Meter Row

20 Burpees

500/400 Meter Row

20 Eye-Height KB Swings

MCx: 53/35

MAx: 400/350m, 35/26

MVx: 375/300m, 15 rep in+out, 26/18

GOALS + GUIDANCE: Row at a moderate pace (2:00 or less) that allows you to transition quickly into the burpees without redlining too early. On the kettlebell swings, focus on unbroken sets. The second row in each round will be tough. Try to maintain consistent splits. Target 20 minutes (23 cap).