Complete all rounds of one section before completing another. Maybe completed in any order.
Rowing Drills 3 X 100 m Arms Only Drill 100 m Reach and Pull Drill 100 m Legs Only Drill 100 m Leg/Arm Arm/Leg Drill 200 m All together
Core Complex 3 x:
30 Second Plank
30 Second Right Side Plank
30 Second Left Side Plank
500's 3 X:
500 m Row As Fast As Safely Possible
Rest as needed.
Repeat
Post Times for the 500's to Comments
