Row (as fast as possible)
100m
150m
200m
300m (then continue with 300m)

After each row:
10 jumping pullups
8/ scissor lunges
50 flutter kicks

*before you start go over getting in and out of the rower fast
*If you feel like you're resting too long run 0.04 on the curve after the flutter kicks
*record your fastest AND slowest 300m

22min