0:00-20:00 General/Specific Warm-up

20:00-25:00 Transition to Endurance

25:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Scorpions

Seated Hip Openers

Up Dog to Down Dog with Calf Stretch

Samson Stretch

Endurance Prep

3 Rounds

12/9 Calorie Row

6 Double DB Push Press

12/8 Calorie Bike

6 Single KB Upright Rows

Endurance:

Partner For Quality

3 Rounds

24/21/18 Calorie Row (male/mixed/female)

24 Double DB Push Press

3 Rounds

24/20/16 Calorie Bike (male/mixed/female)

24 Single KB Upright Rows (both hands on one KB)

SCORE: Time

FEEL:

• Steady Eddy or Betty

• The work to rest ratio with your partner should allow you to keep breathing and keep moving

EQUIPMENT CONSIDERATIONS:

• If you do not have enough bikes and/or rowers then here are some options

• Start some on the Bike, Upright Rows first

• Sub what you don’t have or have enough of with a 400m Run