WARM UP ROWING 1000 METERS
TABATA THE FOLLOWING: 20 sec on 10 sec rest
HOLLOW ROCKS
PLANK
RIGHT SIDE PLANK
LEFT SIDE PLANK
V UPS (SIT UPS)
THEN:
ROW 500
25 KB SWINGS
ROW 400
25 BOX JUMPS
ROW 300
25 PUSH UPS
ROW 200
25 PULL UPS
ROW 100
25 HEAD CUTTERS