Warm-up:
Row 2k

Endurance:
Run 800 (4 min)
rest 2 minutes
Row 1k (4 min 23 sec)
rest 2 minutes
Run 800 (3 min 45 sec)
rest 2 minutes
Row 1k (4 min 23 sec)
rest 2 minutes
Run 800 (3 min 30 sec)
rest 2 minutes
Row 1k (4 min 23 sec)