“Gently Down The Stream”

For Time: 

1,000/900 Meter Row 

4 Rounds: 

20 AbMat Sit-ups 

10 DB Front Rack Reverse Lunges 

750/675 Meter Row 

3 Rounds: 

20 AbMat Sit-ups 

10 DB Front Rack Reverse Lunges 

500/450 Meter Row 

2 Rounds: 

20 AbMat Sit-ups 

10 DB Front Rack Reverse Lunges 

250/225 Meter Row 

1 Round: 

20 AbMat Sit-ups 

10 DB Front Rack Reverse Lunges 

Time Cap: 28 Minutes

FX: 35s/25s

RX: 50s/35s

RX: 50s/35s; 10 GHDs