| Exercise | Sets | Reps | Rest |
| Warm Up (2 or 3 people per group) | |||
| Group 1: 1 Big block run | 1 | ||
| Group 2: 4 mins. of Mobility (coach’s choice) | 1 | ||
| Group 3: Fish game (4 mins), on the 2 new rowers | 1 | ||
| Group 4: 60″ea calf stretch + 60″ea Tripod hold | 1 | ||
| E2Mon2M | |||
| A1- Sled drag + Push-ups | 3 | 4L+15 | |
| A2- Tire sledgehammer + Slide board reverse lunge | 3 | 15ea+10ea | |
| A3- Dbl. suitcase deadlift w/ biceps curl + lateral leaps | 3 | 15+15ea | |
| Conditioning | |||
| B1- SA KB high pull | 3 | 5ea | |
| B2- KB press-out | 3 | 10 | |
| B3- Hop-ups | 3 | 15 | |
| rest 20″ | 20″ | ||
| B4- SA KB swing | 3 | 5ea | |
| B5- Downward dog push-ups | 3 | 10 | |
| B6- Wide outs | 3 | 15 | 60″ |
| Abs | |||
| C1- Spiderman plank | 3 | 10ea | |
| C2- Lying flutter kicks | 3 | 20ea | 40″ |