100M + 50M SPRINTS + VOLUME

100m x 4
15/16/17/16

50m x 4
7/7/7/7

Then
With Tattoo, Spitfire & Cyborg 
5, 10, 15 Thruster 140#
BES 250m Row

Time : 9:42

Then

OTM 10 Mins
5 KBS 2 Pood
50m Row

With Killer, SpitFire, Cyborg + Tattoo