- RX -
For time:
Row 250 m
- Rest 1:00
Row 500 m
- Rest 2:00
Row 1,000 m
- Rest 4:00
Row 500 m
- Rest 2:00
Row 250 m

- INTERMEDIATE -
Same as Rx'd

- BEGINNER -
For time:
Row 200 m
- Rest 1:00
Row 400 m
- Rest 2:00
Row 800 m
- Rest 4:00
Row 400 m
- Rest 2:00
Row 200 m

2 sets:
10 alternating spiderman stretches
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating single-leg V-ups

2 sets:
:40 air squats
- Rest :20
:40 burpees
- Rest :20

2 sets:
:30 lat roll/side
:30 quad roll/side
:30 hamstring roll/side
:30 upper back roll/side

For time:
Run 200 m
- Rest 1:00
Run 400 m
- Rest 2:00
Run 800 m
- Rest 4:00
Run 400 m
- Rest 2:00
Run 200 m