2 sets:
1:00 row (easy)
10 alternating Samson stretches
10 hamstring kick-ups/leg
10 hollow rocks
10 Superman arch-ups
10 scap push-ups
10 strict hanging knee raises

- RX -
For time:
20/25-16/20-12/15-8/10-4/5
Calorie row
20-16-12-8-4
Toes-to-bars

- INTERMEDIATE -
For time:
20/25-16/20-12/15-8/10-4/5
Calorie row
10-8-6-4-2
Toes-to-bars

- BEGINNER -
For time:
15-12-9-6-3
Calorie row
10-8-6-4-2
Hanging knee raises

- MASTERS 55+ -
Same as Rx'd

Post-workout
4 sets:
Front-rack carry (100 ft)
- Rest 1:00 between sets.

1 set:
1:00 scorpion stretch/side
1:00 child's pose stretch

For time:
25-20-15-10-5:
Up-downs to a target (6/6 in)
V-ups