Level 1

1000m-800m-600m-400m-200m Row

Rest 1 minute between rounds

Level 2

1000m-800m-600m-400m-200m Row

Rest 1 minute between rounds

 

Level 3

1000m-800m-600m-400m-200m Row

Rest 1 minute between rounds

 

Level 4 Rx

1000m-800m-600m-400m-200m Row

Rest 1 minute between rounds

*sub 15/16:30

Motivation

 

 

Strength

L-Raise/ L-pull up progressions

 

Mobility: Tactical frog stretch