500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion

Whichever comes first:
row 2000m OR row for 20 min stopping every minute on the minute for
men- 10 KB swings 55#
women- 8 KB Swings 35#

Once you reach 2000m OR 20 min continue rowing till you reach 3000m (you will stop KB swings)