1. Warm up/mobilise
2. WOD:
Row 2km
Start with 1 KB Swing. Every minute that passes, get off the rower and execute 'Death by KB Swing' protocol. This means that with each passing minute, the KB count increases by one rep. Continue until the 2k is complete or you cannot complete the required number of swings withing the minute.
Weight = 24/16
3. Recovery