The training of the day is divided into two parts.
The first part will allow you to improve your Core Strength. Concentrate on your position and feel free to reduce the amplitude and the load if necessary.
The second part will focus on improving your metabolic conditioning: try to have a high pace on the rower and the race.
Then use a load that allows you to do the 30 reps UNBROKEN on each round.
Movements: Toes To Bar Stict, Run , Row, DB Snatch