THURSDAY 1/16

Row 8 min @Z1
+
Row 500m @1:49* pace/rest 3 min x 8
R1: 1:47
R2: 1:47
R3: 1:47
R4: 1:46
R5: 1:46
R6: 1:46
R7: 1:46
R8: 1:44
AVG HR: 136
PEAK HR: 168
I pushed harder and would say my comfortable pace was closer to 1:46/1:47. 
*the series of interval workouts is normally done at 2k PR pace. If this workout still feels easy, go ahead and increase the pace some.
+
15-20 min skill work:
practice Pistols, Bar MUs, Triple Unders, GHD Situps, etc
Consistently getting single Bar MU's. Not able to string together multiple reps yet. 
+
Rack Seq x 1 only
Sit in the bottom of a front squat for 30 sec x 2 with empty bar in position - keep elbows up!