Warmup: ROM drills, dynamic stretches, 5 inch worms, 10 jumping squats
Max distance row in 5 mins, continue to rotate rowing until a cumulative distance of 10,000m are reached.
Partner(s) not rowing will do max sets of core exercises, moving from one to the next once failure is reached.
GHD sit ups
Side plank, each side
Cooldown: roll out and stretch