WARM UP

3 RDS EASY

-200M RUN

-30 SINGLE UNDERS

AEROBIC CONDITIONING

FOR TIME

-100M ROW

-4 DOWN DOG WALKS

-200M ROW

-6 DOWN DOG WALKS

-300M ROW

-8 DOWN DOG WALKS

-400M ROW

-10 DOWN DOG WALKS

-500M ROW

-10 DOWN DOG WALKS

-400M ROW

-8 DOWN DOG WALKS

-300M ROW

-6 DOWN DOG WALKS

-200M ROW

-4 DOWN DOG WALKS

-100M ROW