Rx+
500-m Row
20 Burpee Lateral Plate Hops
Rest 2 min.
500-m Row
25 Box Jump Overs (20 in.)
Rest 2 min.
500-m Row
30 Walking Lunges
Rest 2 min.
500-m Row
35 Plank Shoulder Taps
35 Groiners

Rx
500-m Row
15 Burpee Lateral Plate Hops
Rest 2 min.
500-m Row
20 Box Jump Overs (20 in.)
Rest 2 min.
500-m Row
25 Walking Lunges
Rest 2 min.
500-m Row
30 Plank Shoulder Taps
30 Groiners

Fitness
500-m Row
15 Burpee Lateral Plate Hops
Rest 2 min.
500-m Row
20 Box Step Overs
Rest 2 min.
500-m Row
25 Walking Lunges
Rest 2 min.
500-m Row
30 Sec. Plank Hold
30 Groiners