Row 500m with double unders (or singles) and crunches
Row 400m with double unders (or singles) and hollow rock
Row 300m with double unders (or singles) and back-line body drill
Row 200m with double unders (or singles) and plank hold
Row 100m with double unders (or singles) and mountain climbers
Partner A row 500m
Partner B AMAP double unders (or singles)
Partner C AMAP crunches
Partner A AMAP double unders (or singles)
Partner B AMAP crunches
Partner C row 500m
Partner A AMAP crucnches
Partner B row 500m
Partner C AMAP double unders (or singles)
THEN
Partner A row 400m
Partner B AMAP double unders (or singles)
Partner C AMAP hollow rock
Follow the pattern above
* AMAP = as many as possible *
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