With a 40 minute time cap do the following:
Rd 1:- row 50m; bench 2 reps; skull crushers 2 reps
Rd 2:- row 100m; bench 4 reps; skull crushers 4 reps
Rd 3:- row 150m; bench 6 reps; skull crushers 6 reps
Rd 4:- row 200m; bench 8 reps; skull crushers 8 reps
Rd 5:- row 250m; bench 10 reps; skull crushers 10 reps
Rd 6:- row 300m; bench 12 reps; skull crushers 12 reps
Rd 7:- row 350m; bench 14 reps; skull crushers 14 reps
Rd 8:- row 400m; bench 16 reps; skull crushers 16 reps
Rd 9:- row 450m; bench 18 reps; skull crushers 18 reps
Rd 10:- row 500m; bench 20 reps; skull crushers 20 reps
CASH OUT: 80 flutter kicks