Fitness
A)
400 m row
10 Russian swings
40 single skips
Rest 4 minutes
B)
800 m row
20 Russian swings
80 single skips
Rest 4 minutes
C)
1000 m row
30 Russian swings
100 single skips
Sport and Performance
A)
500 m row
15 KB swings 24/16
30 DU
Rest 4 minutes
B)
1000 m row
30 KB swings 24/16
60 DU
Rest 4 minutes
C)
1500 m row
50 KB swings 24/16
100 DU
***Airdyne and Ski erg are also an option 🙂
