Row 500 meters
Dumbbell walking lunge, 30 steps
Row 1000 meters
Dumbbell walking lunge, 30 steps
Row 2000 meters
Dumbbell walking lunge, 30 steps
Notes:
1. Row a moderate paced 500 and then attempt that pace for the 1K and 2K efforts.
2. Use 1/4, 1/3, or 1/2 your body weight for the lunges depending on your fitness.
3. No resting, none.