2km Row Time Trial
3′ Rest
400m Run
3′ Rest
1.5km Row
3′ Rest
800m Run
3′ Rest
1km Row
3′ Rest
1200m Run
*Row pace should remain the same
2km Row Time Trial
3′ Rest
400m Run
3′ Rest
1.5km Row
3′ Rest
800m Run
3′ Rest
1km Row
3′ Rest
1200m Run
*Row pace should remain the same