| Exercise | Sets | Reps | Rest |
| Warm-up (2 people per group) | 1 | ||
| Group 1: Fish game (4 mins) | 1 | ||
| Group 2: Mobility (4 mins.) coach’s choice | 1 | ||
| Group 3: 10-12% incline TM power walk (4 mins) | 1 | ||
| Group 4: Calf stretch 45″ea + PVC front rack stretch 45″ea | 1 | ||
| MET CON #1 | |||
| A1- Alt. Tall kneeling walk-up | 4 | 30″ | |
| A2- Standing straight arm band pulldown | 4 | 30″ | |
| A3- Run | 4 | 200M | 60″ |
| B1- BW Squat to MB | 4 | 30″ | |
| B2- Seated L alt. SA DB shoulder press | 4 | 30″ | |
| B3- Row | 4 | 200M | 60″ |
| *Coach note: split class between circuits A & B, if not enough rowers* | |||
| MET CON #2 | |||
| C1- Goblet Cossack squat | 3 | 15ea | |
| C2- High plank jacks | 3 | 20 | |
| C3- Dbl. knee tuck jumps | 3 | 10 | as needed |
| Stretch | |||