A. Warm-Up 

2:00 Row then, 

2 Rounds of: 

5 Push-Ups 

10 Scorpions 

20 Shoulder Taps 

B. Strength: 

Every :90 for 18:00 

(3 sets) 

Bench Press x 10 Reps

Bicep Curls x 15 Reps

Plank Hold x 1:00 

Shoulder Raises x 15 Reps

C. Conditioning 

Rowing Repeats 

Partner up with someone who has a similar row pace and complete the following: 

500 Meter Row x 4 

Rest while your partner is rowing. If you are solo then rest 1:1 

*Goal is tight descending splits