Thursday

ROW for Distance:
10 Row Strokes (easy)
10 Row Strokes (hard)
     Rest 1:00
20 Row Strokes (easy)
20 Row Strokes (hard)
     Rest 1:30
30 Row Strokes (easy)
30 Row Strokes (hard)
     Rest 2:00
40 Row Strokes (easy)
40 Row Strokes (hard)