"If you don't do what's best for your body, you're the one who comes up on the short end."
- Julius Erving

This is US Rowing's site. There's a wealth of information here. http://www.usrowing.org/News_Media/Viewers_Guide/vguide.html

Complete 4 rounds of this circuit for time.
Sumo deadlift/High-pull, 50% of body weight, 15 reps
Run 400-meters