- RX -
Every 3:00 for 10 rounds:
250-m row
- Score is slowest time.

- INTERMEDIATE -
Same as RX'd

- BEGINNER -
Every 3:00 for 10 rounds:
150-m row
- Score is slowest time.

1 set:
10 leg swings/leg
10 unweighted good mornings
10 walking reverse lunges
:30 narrow stance air squats (keep heels down)
- No rest between lunges and squats.

1 set:
10 lateral leg swings/leg
10 single-leg toe touches/leg
:30 alternating standing figure four stretch
:30 air squats
- No rest between lunges and squats.

1 set:
10 inchworms + 1 push-up/rep
10 alternating cossack squats
:30 jumping lunges
:30 air squats
- No rest between lunges and squats.

Accumulate:
:30 foam roll t-spine
:30 foam roll quads/side

Every 3:00 for 10 rounds:
15 burpees
- Score is the slowest time.