Row 400 meters

21 Kettlebell Swings-55/35

30 Medicine Sit Ups-20/14

150 meters Sled Push-110/65

Row 400 meters

21 Kettlebell Swings-55/35

40 Medicine Ball Sit Ups-20/14

100 meter Sled Push-155/110

Row 400 meters

21 Kettlebell Swings-55/35

50 Medicine Ball Sit Ups-20/14

50 meter Sled Push-200/155