Level 1
Row 500-400-300-200-100m
Rest 1:1
Level 2
Row 500-400-300-200-100m
Rest 1:1
Level 3
Row 500-400-300-200-100m
Rest 1:1
Level 4 Rx
Row 500-400-300-200-100m
Rest 1:1
Motivation
Strength
OHS 3 EMOM 10 minutes
Mobility: Ski ERG 500m Sprint