Front rack walking lunges (use a barbell, or 1 or 2 KBs) – 4 working sets of 12 total steps *use a weight that is challenging but doable for all 4 sets.
In teams of 3
Row 2600/2000M Total (male teams 2600M, females 2000M, coed teams somewhere in the middle)
While 1 person is rowing, the other 2 team members are taking turns doing a hollow hold and resting. The rower can not do work if nobody is doing a hollow hold! You must split your portion of the row into at least 2 sessions.