Level 1

500m Row
15 Burpee Box Jumps
500m Row
Level 2

1000m Row
30 Burpee Box Jumps 20/16
1000m Row
Level 3

1000m Row
30 Burpee Box Jumps 24/20
1000m Row
Level 4

1000m Row
30 Burpee Box Jumps 30/24
1000m Row
Motivation

Strength

No strength this week, make sure you know your Backsquat 5RM

Mobility:  lazy splits 4 minutes, lacrosse ball in hamstrings 100 reps per side (ask us how!)