Segment 1:
Core Strengthening:
4 Rounds:
10-20 sec Hollow Hold
10 V-ups
10 Tuck ups
10 Hollow Rocks

Rest as needed after the entire set is done.
Goal is to complete the set with as little rest
between movements as possible

Segment 2:
Rowing Intervals:

4×500 meters
rest 2:00 b/w efforts

Scale distance to keep rest
at least 1:1

Segment 3:
Mobility