Level 1

1000m Row

Rest 3 minutes

750m Row

Rest 2 minutes

500m Row

Rest 1 minute

250m Row

Level 2

1000m Row

Rest 3 minutes

750m Row

Rest 2 minutes

500m Row

Rest 1 minute

250m Row

Level 3

1000m Row

Rest 3 minutes

750m Row

Rest 2 minutes

500m Row

Rest 1 minute

250m Row

Level 4 Rx

1000m Row

Rest 3 minutes

750m Row

Rest 2 minutes

500m Row

Rest 1 minute

250m Row

Motivation

Strength

20 Rep Back Squat

Mobility:  5 Way Shoulder Stretch