00:00-06:00
Rowing 9x20sec ON/20sec OFF

08:00-12:00
Shuttle Run 8x20sec ON/10sec OFF

14:00-20:00
Rowing 8x30sec ON/15sec OFF

22:00-26:00
Burpees 8x15sec ON/15sec OFF

28:00-36:00
Rowing 8x45sec ON/15sec OFF

38:00-42:00
Double Unders 8x15sec ON/15sec OFF