Row a 10k with a partner: Alternate Every 250m
Ladies are done (if you want at 9K)
After getting off the rower complete movement based on first number on monitor
9-6-3: 15 Body Weight Lunges
8-5-2: 15 Push ups
7-4-1: 15 Sit ups
Ex: at the 9750m do 15 Box Jumps 8500m do 15 Pushups 4250 do 15 Situps