Level 1

Every 4 minutes for 5 Rounds:

500m Row Sprint -post best and worst times

Level 2

Every 4 minutes for 5 Rounds:

500m Row Sprint -post best and worst times

Level 3

Every 4 minutes for 5 Rounds:

500m Row Sprint -post best and worst times

Level 4 Rx

Every 4 minutes for 5 Rounds:

500m Row Sprint -post best and worst times

Motivation

Strength

day 3 is Hang (squat) clean

Mobility:  couch stretch 4 minutes, foam roll t-spine