Warm Up:

500 m Row


10 PVC PassThrus

15 Push Ups

15 Sit Ups



10 x 250  m Row (30 sec Rest)

10 Intervals

250 m Row

30 Sec Rest




1500 m Row



Double Unders (Singles: 150-120-90-60-30)


Sit Ups

1500 m Row

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