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