Warm up - runningWarm up - rowingRun loopRow 100 M10-TTL10-TTL10-TTH10-TTH10-Jumping jacks10-Jumping jacksRun loop X 2Row 200 M10-heel walks10-Forward lunges10-toe walks10-Reverse lunges10-CWC10-CWC10-AS10-AS10-walking hammy stretch RunningRowingRowing EffortRXRX7000 meters3-2-1 go row 250 meters at 90% - remaining meters14 X 200Meffort is 50% - every 1000. Follow this until all meters are done.PerformancePerformance6000 meters12 X 200MFitnessFitness5000 meters10 X 200M:30 sec rest between each / 90%-95% effort.
