- RX -
For time:
500-m row
30 bench presses (105/155 lb)
1,000-m row
20 bench presses
2,000-m row
10 bench presses
- 25:00 time cap.

- INTERMEDIATE -
For time:
500-m row
30 bench presses (75/115 lb)
1,000-m row
20 bench presses
2,000-m row
10 bench presses
- 25:00 time cap.

- BEGINNER -
For time:
400-m row
30 bench presses (45/65 lb)
800-m row
20 bench presses
1,600-m row
10 bench presses
- 25:00 time cap.

2 sets:
10-15 push-ups (scale to knee push-ups)
20 band pull aparts
1:00 row
 

Post-workout:
3 sets:
15 V-ups
:15 hollow hold
20 alternating plank shoulder taps

1 set:
1:00 lacrosse ball chest mash/side
 

For time:
500-m run
30 DB shoulder presses (35/50 lb)
1,000-m run
20 DB shoulder presses
2,000-m run
10 DB shoulder presses
- 30:00 time cap.
- Use two DBs.