Row or Run 500 m
30 BB/DB Bench Press or Floor Press or H R Push ups
Row or Run 1000 m
20 BB/DB/Bench Press or Floor Press or H R Push ups
Row or Run 2000 m
10 BB/DB Bench Press or Floor Press or H R Push ups
Scale your weights to suit
Part 1. Rowing Technique Recovery sequence: Arms in - Lean forward - Legs in Arms only - Pull x 10 Arms + Lean forward - Lean Back + Pull x 10 Arms + Lean forward + Legs in - Drive Legs + Lean Back +
In 3 mins Complete Round 1 15 DB Bench Press 10 Box jumps 10 Pistols or Sit up to Stand In the 2nd 3 mins complete Round 2 15 Pull ups 10 Burpees 10 Power cleans 60/42.5 kg Complete this routine 4 tim