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

30 Superman Back Extensions

500's 3 X:

500 m Row As Fast As Safely Possible

Rest as needed.


Post Times for the 500's to Comments

Special guests yesterday! Thank you for your patience and support as we build our gym together!

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