---------- Run or Row, your choice: ---------- Run: 3 x 800-Meters, Max Effort, Work/Rest 1:1 or 1:2 if needed. Post fastest time to whiteboard. ---------- Row: 3 x 1000-Meters, Max Effort, Work/Rest 1:1 or 1:2 if needed. Post fastest time to whiteboard. ---------- Training Notes: Warm-Up thoroughly before attempting any max effort sprint or row! This should include several shorter duration, sub-maximal efforts gradually building to your max outputs. Rest as needed to fully recover between attempts.