Essentials:
A.
Yearly Benchmark
‘Jerry’
For Time:
Run x 1 mile
Row x 2000 meters
Run x 1 mile

or

Scaled ‘Jerry’
Run x 1000 meters
Row x 1500 meters
Run x 1000 meters

Fitness:
A.
Yearly Benchmark
‘Jerry’
For Time:
Run x 1 mile
Row x 2000 meters
Run x 1 mile

Performance:
A.
Yearly Benchmark
‘Jerry’
For Time:
Run x 1 mile
Row x 2000 meters
Run x 1 mile