Round 1: SGPT warm-up 30:00 (www.sealgrinderpt.com)
Round 2: Row 500′s (4 x 500 meter, rest 2:00 between sets)
My times – 1:39, 1:39, 1:42, 1:43 (I started out strong, at a personal record pace in the first 2 sets, but I could not keep it up for the second half).
Subs can be – 400 meter sprints or 50 double unders.
