A) Step Ups: 5 x 10 (alt.) reps
B) Row Intervals: 5 x 500m.
Work in pairs and rest the time it takes for your partner to do 500m. Set Rowers for 500m intervals with 10 sec rest (change over time)
A) As Fitness
B) 10 x 100m Sprints. Rest 2 mins between sets (walk back to start)