Level 1

500m Row

3 knee raises

400m Row

6 Knee Raises

300m Row

9 KR

200m Row

12 KR

100m Row

15 KR

 

Level 2

500m Row

3 L Raises

400m Row

6 L R

300m Row

9 LR

200m Row

12 LR

100m Row

15 LR

Level 3

500m Row

3 Toes to bar

400m Row

6 Toes to bar

300m Row

9 Toes to bar

200m Row

12 Toes to Bar

100m Row

15 Toes to bar

Level 4 Rx

500m Row

3 Toes to bar

400m Row

6 Toes to bar

300m Row

9 Toes to bar

200m Row

12 Toes to Bar

100m Row

15 Toes to bar

Motivation

Strength

 

Mobility: Lazy splits 4 mins, 50 cat/cow