No zoom, but check this out:

“Isabel”

30 Snatches 135/95 for Time

***but every 10 reps do 15 Burpees***

That should pretty much ruin everything 🙂

 

Home-style use a DB/KB and double the reps, keep the Burpees at 15.

 

Rowing:

4 Minutes

Rest 1:15

3 Minutes

Rest 1:00

2 Minutes

Rest :45

1 Minute

Rest :30

2 Minute

Rest :45

3 Minutes

Rest 1:00

4 Minutes

Rest as long as you like 🙂 How far off are you from each 4 minute segment?  A good goal is to be right around your 2k pace +:05