| WARM – UP Run | WARM-UP Row |
| 200M (out & back) | 10 leg drives /rower *NO ARMS* |
| 10-TTL | :30 down dog-push back |
| 10-TTH | 10 arm pulls only/rower* with legs extended* |
| 10-Jumping jacks | 10-Jumping jacks |
| 10- reverse lunges | 10- reverse lunges |
| 10-heel walks | 10 – strokes rower |
| 10-toe walks | 10-CWC |
| 10-CWC | 10 – strokes rower |
| 10-jumping AS |
| RX/Performance | Fitness |
| 1 min moderate | 1 min moderate |
| 1 min easy | 1 min easy |
| 2 min moderate | 2 min moderate |
| 1 min easy | 1 min easy |
| 3 min moderate | 3 min moderate |
| 1 min easy | 1 min easy |
| 4 min moderate | 4 min moderate |
| 1 min easy | 1 min easy |
| 5 min moderate | 4 min moderate |
| 1 min easy | 1 min easy |
| 4 min moderate | 3 min moderate |
| 1 min easy | 1 min easy |
| 3 min moderate | 2 min moderate |
| 1 min easy | 1 min easy |
| 2 min moderate | |
| 1 min easy | |