Buy In: PVC Shoulder Dislocations, Plank and Side Plank 2, 1 minute sets (6 total minutes of planking), Samson Stretch 3x/side. Pull 500 meters for two sets at a pace 5 seconds faster than your 2k pace. Let somebody else on a rower while you recover between efforts.
50-40-30-20-10 Reps of
KB Swings, Double Unders