Conditioning:
Row 500m
Run 400m
then
Row 1000m
Run 800m
then
Row 1500m
Run 1200m

(28 minutes)

Slow and steady pace with under 2:20 for 500m on rows and steady 2:00 pace for 400m on the runs.  Taking it a bit easy due to the hammies screaming from yesterday.  Also with Halloween coming I have way to much candy at work and not enough will power.