Level 1

1000m Row

Rest 1 minute

750m Row

Rest 1 minute

500m Row

Rest 1 minute

250m Row

Level 2

1000m Row

Rest 1 minute

750m Row

Rest 1 minute

500m Row

Rest 1 minute

250m Row

 

Level 3

1000m Row

Rest 1 minute

750m Row

Rest 1 minute

500m Row

Rest 1 minute

250m Row

 

Level 4 Rx

1000m Row

Rest 1 minute

750m Row

Rest 1 minute

500m Row

Rest 1 minute

250m Row

Motivation

 

 

Strength

EMOM 12

1 power clean

work to a heavy 1 rep

 

Mobility: couch stretch 2min/side. banded shoulder stretch (smash/stretch pecs for tomorrow)