SMCF-2

Endurance:

For total Time

5 – 500 meter rows (rest 1 minute between each round)

2 minute rest

4 – 400 meter runs (rest 1 minute between each round)

2 minute rest

3 – 300 meter rows (rest 30 seconds between each round)

2 minute rest

2 – 200 meter runs (rest 30 seconds between each round)

2 minutes rest

1 – 1000 meter row