Row 200m (easy)
10 KB Deadlifts
10 Straight leg situps
Row 200m (moderate)
10 KB Russian Swings
10 Alt V-ups
Row 200m (fast)
Groiners, deep squat, etc. to stretch
EMOM x 24 Minutes
Min 1 – Row 15/12 Cal
Min 2 – 20 KB Swings
Min 3 – :45 Bike or Ski
Min 4 – 20 V-Ups
10:00 Moderate Row for Distance
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