Rowing- 2000m, under 2:10/500m

Round 1- 1 minute each exercise:

  • lateral shuffle
  • reverse lunges
  • yoga push-ups
  • plank alt leg lifts
  • squats
  • inchworms
  • lateral lunges
  • burpees
  • mountain climbers
  • highland jacks

Round 2- 45 sec each exercise:

  • lateral shuffle
  • reverse lunges
  • yoga push-ups
  • plank alt leg lifts
  • squats
  • inchworms
  • lateral lunges
  • burpees
  • mountain climbers
  • quick feet in and out

Round 3- 30 sec each exercise:

  • lateral shuffle
  • reverse lunges
  • yoga push-ups
  • plank alt leg lifts
  • squats
  • inchworms
  • lateral lunges
  • burpees
  • mountain climbers
  • quick feet

Core:

  • :30 side plank knee drives (each side)
  • :30 boat to low boat
  • :30 supermans
  • :30 side plank knee drives (each side)
  • :30 boat to low boat
  • :30 supermans

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