-Row 500 meters
-30 GHD hip extension or floor arch up
-Row 1,000 meters
-20 GHD hip extension or floor arch up
-Row 2,000 meters
-10 GHD hip extension or floor arch up
-Row 500 meters
-30 GHD hip extension or floor arch up
-Row 1,000 meters
-20 GHD hip extension or floor arch up
-Row 2,000 meters
-10 GHD hip extension or floor arch up