Sorry for the delay, on vacation and the wifi was down...not a very exciting day anyway.
Row or Run 2000m at a Moderate pace (Round to 1.5 Miles if not on a track)
Then Aerobic Intervals:
3 Rounds of:
Run/Row x 1000m
4 min rest
Row/Run 2000m at a Moderate pace.
Work on Hip and lower body mobility.