– 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.