Fitness
For times
1000 m row
1 minute rest
100-80-60-40-20 single unders
30-25-20-15-10 ab mat sit ups
1 minute rest
1000 m row
Performance
For times
1000 m row
1 minute rest
50-40-30-20-10
DU
ab mat sit ups
1 minute rest
1000 m row
Sport
Rest day
