ROW:
3 Sets:
625 Meters at Fast Pace
90 Seconds Rest
500 Meters at Fast Pace
90 Seconds Rest
375 Meters at Fast Pace
Rest 5 Minutes after the 3rd set
RUN:
3 Sets:
500 Meters at Fast Pace
90 Seconds Rest
400 Meters at Fast Pace
90 Seconds Rest
300 Meters at Fast Pace
FIT CAMP:
AMRAP 16
3 Strict Press 20/35# 55/75#
4 PP
5 PJ
6 Burpee over bar or DB
12 Static Lunge with bar or DB
