Coaches Special 2000 meter prep

Warning this is a very demanding workout

Warm up:
4, 3, 2, 1 @ 18, 20, 22, 24 start @ 5K + 12 – 14

Next piece 30′ row
5 x 3, 2, 1 no rest

22 @ 5K + 10
26-27 @ 5K + 3
32 @ 5K

repeat at least 5 times fit in more if you have time or energy