A: 500m Row (maintain Men: 2:30 – Women: 3:00 pace)
Rest 1 Minute
500m Row (maintain Men: 2:10 – Women: 2:40 pace)
Rest 2 Minutes
500m Row (maintain Men: 1:50 – Women: 2:10 pace)
Rest 3 Minutes
500m Row For Time

B: 4 Superset rounds of 12-15 Landmine Rows and Hip Extensions