Warm-up:
- 1000m row
Bodyweight strength:
- max push-ups in 1:00
- 3 rounds @ 50% of max push-ups (rest as needed)
- 4:00 plank (rotate to side plank as needed)
3 Rounds (try to get the same time each round):
- 500m row (1:55, 1:56, 1:53)
- 400m run
* 2 minutes rest between each round