Level 1

15 L-Raises

100m Row

12  L-Raises

200m Row

9  L-Raises

300m Row

6  L-Raises

400m Row

3  L-Raises

500m Row

 

Level 2

15 L-Raises

100m Row

12  L-Raises

200m Row

9  L-Raises

300m Row

6  L-Raises

400m Row

3  L-Raises

500m Row

Level 3

15 toes to bar

100m Row

12 toes to bar

200m Row

9 toes to bar

300m Row

6 toes to bar

400m Row

3 Toes to bar

500m Row

Level 4 Rx

15 toes to bar

100m Row

12 toes to bar

200m Row

9 toes to bar

300m Row

6 toes to bar

400m Row

3 Toes to bar

500m Row

Motivation

Strength

Front squat 5 x 10 EMOM

Mobility:  lazy splits 4 minutes, seal stretch 2 minutes