Level 1

500m Row Sprint

-rest-

10 Rounds

Bike Sprints 15 seconds on 15 seconds off

Level 2

500m Row Sprint

-rest-

10 Rounds

Bike Sprints 15 seconds on 15 seconds off

Level 3

500m Row Sprint

-rest-

10 Rounds

Bike Sprints 15 seconds on 15 seconds off

Level 4 Rx

500m Row Sprint

-rest-

10 Rounds

Bike Sprints 15 seconds on 15 seconds off

Motivation

Strength

weighted pull-ups or ring rows

Strategy

Get more Awesome: