Warmup: ROM Drills, dynamic stretches, 30 sec each of jumping squats, high knees, butt kicks
Partner row to 10,000 m.
Partners can decide how to split the distance, but do a minimum of 500m at a time.
While one partner rows, the other partner(s) will jump rope (practice double unders)
Core: wall sits for max time, 100 4ct flutter kicks, roll out and stretch.