Warm Up:
Row 1000 meters (Easy Pace) (2:30 pace over 500 meters)
10x Kettle Bell Swings – 35 lbs
10x Slam Balls – 20 lbs
Row 150 meters (Hard Pace) (1:40 pace over 500 meters with air trap shut)
Rest 45 seconds and Repeat 5 Rounds
Cool Down:
Row 250 meters (Easy Pace) (2:30 pace over 500 meters)
12x Sit ups
Repeat 4 times
Special Thanks to Coty!