- RX -
3 sets for total time:
800/1,000-m row
- Rest 3:00 between sets.

- INTERMEDIATE -
Same as RX'd

- BEGINNER -
3 sets for total time:
400/500-m row
- Rest 3:00 between sets.

AMRAP 5:
:20 jumping jacks
5 staggered stance good mornings/leg
10 alternating scorpion stretches
15 alternating jumping lunges
 

Post-workout:
4 sets:
:20 Russian twists (14/20 lb)
:10 rest
:20 weighted sit-ups
:10 rest
- Use a medicine ball or DB.

1 set:
1:30 couch stretch/leg

3 sets for total time:
1,000-m run
- Rest 3:00 between sets.