Your workout for today is:

With a partner, complete 6  rounds each of:
2 minutes @ moderate pace (target your 2k row pace)
30 second @ easy pace (target your 2k row pace + 15/20 seconds)
1 minute @ max effort
While you partner is completing their row, you must complete a 400m recovery jog. Record the distance covered for each 1 minute max effort interval

B) Bonus: 100 Banded Glute Bridges