Part 1: Warm-up
Strapless Row Low Stroke Rate, Low Intensity
Find and Maintain Your 500m Row Split For 1 Minute
Find and Maintain Your 500m Row Pace While Maintain Lowest Stroke Rate Possible
2 Rounds Lunge Complex
Hip Stretch
Dynamic Inchworm Push-up
3 Rounds
Single Leg Squats
Strict Press
Part II: 5 Individually Timed Rounds
Row 250/200/150 Meters
20 OH Walking Lunges 45/25/15
Rest 1:00 Minute
Part III: Planks
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