Row 500/400m or Bike 1000/800m or Run 400m
Run 400m or Row 500/400m or Bike 1000/800m
30 Dragon Flags
30 Russian Twists – L: 15/10; S: 25/15 (R+L=1)
*Experiment with going as fast as possible, to get as much rest as possible. And, try to keep your rounds within 15-20sec of each other.