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!