5 Rounds
500/400m Row
15 Strict Ring Dips

Rest 1 Minute

MAx: 400/350m, banded for 10 reps
MVx: 375/300m, 10 box dips

GOALS + GUIDANCE: The 500/400m row will take just under 2 minutes to complete. Then, chip away at ring dips in sets of 6,5,4 or 10 and 5. Rest 1 minute between rounds so you can push your pace on the row. Target 18 minutes (20 cap).