1 set:
:30 easy row
:30 moderate row
:30 hard row
10 alternating Samson stretches

1 set:
:30 easy row
:30 moderate row
:30 hard row
10 alternating elbow-to-insteps

1 set:
250/300-meter row

- RX -
3 rounds for time:
800/1,000-m row
100 double-unders

- INTERMEDIATE -
3 rounds for time:
800/1,000-m row
50 double-unders

- BEGINNER -
3 rounds for time:
400/500-m row
50 single-unders

- MASTERS 55+ -
3 rounds for time:
800/1,000-meter row
70 double-unders

Post-workout
Accumulate:
30-50 GHD hip extensions

2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot

3 rounds for time:
800-meter run
100 double-unders