Monostructural Condition, Long- Duration
For time, in teams of 2:
Jump rope: 800 single-unders divided.
Rowing: 1600 meters, divided.
Running: 3200 meters, divided.
After-Hour Accessory Exercise
Strength: Dumbbell bench press, 3 sets of 12 across.
Strength: Dumbbell 1-arm bent over rows, 3 sets of 12 across.