Row 1000 meters

Alternate 3 sets of each
Dumbbell Swings 15 reps 20 pounds dumbbell in both hands, swing it over your head, keep your arms straight
Planks in a full pushup position 5 rounds of up for 10 seconds, down for 20 seconds

Alternate 3 sets of each
Squats to the smallest red box 10 reps
1 arm bent over rows – 10 reps for each side - 15 pounds

Alternate 3 sets of each
Mountain Climbers - 15 reps
Shoulder Press – 15 reps – 15 pounds per hand

Row 1000 meters