Level 1

500m ROW sprint rest

-Then-

10 rounds 15 seconds on/off: bike for calories

Level 2

500m ROW sprint rest

-Then-

10 rounds 15 seconds on/off: bike for calories

 

Level 3

500m ROW sprint rest

-Then-

10 rounds 15 seconds on/off: bike for calories

 

Level 4 Rx

500m ROW sprint rest

-Then-

10 rounds 15 seconds on/off: bike for calories

Motivation

 

 

Strength

Front Squat 5RM 

Press 1RM

 

Mobility: foam roll legs/back