Strength Volume 15 Minutes
Back Squat - 10 reps @ 70% for 3 sets. Rest 60 seconds between sets. You may break up your sets however you need to, but try to complete each set in around 60 seconds or less, keeping your work/rest ratio close to 1:1 (keeping them as even as possible). If you do not get all 10 reps of your set in 60 seconds, start your rest period anyway and try to at least stay consistent across all 3 sets.
3 Rounds Each For Time of:
Rest ~3 minutes between rounds
*This is meant to be 3 sprints, so give it the gas for each of your 500m Rows. Your goal should be: Men - 1:40 or under for each / Women - 1:50 or under for each. Don't beat yourself up if you don't hit the times you want, just try to beat your old time, and try to stay consistent for all 3 Rows.