RX

Every 3:00 for 6 sets:

400/500-m row

INTERMEDIATE

Same as Rx’d

BEGINNER

Every 3:00 for 6 sets:

200/250-m row

Every 2:00 x 4 sets:

1-5 muscle-ups

- On the 4th set, perform AMRAP until failure.

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves