Rowing Technique
Practice: Intervals @ strokes per minute of 24/26/28/30

Workout of the Day
1000m Row
750m Run
50 Alternating Dumbbell Snatches (50+/35+)
25 Overhead Plate Lunges (25/15)

Finish:
3 sets
30sec Side Plank Left
30sec Side Plank Right
60sec Hollow Hold or L-sit Flutter Kicks