C2 Rower Workout

Basically a longer, slower repeat of Tuesday's workout. I warmed up dynamically and added 10# medicine ball circles (both directions). Then hit the Gravitron for 100# assisted pull-ups (2/3/2/2/3). I moved over to the rower and finished 5k in 21:57 (145bpm avg/155 max). I hope to run 5k in that time soon.