All Levels:

 

A.

1k row

to be done at steady pace

 

rest 5 mins minimum

 

B.

2 rounds for time

 

500m row

40 squats

30 sit ups

20 push ups

10 pull ups

 

Advanced Class:

A.

1k row

to be done at steady pace target (4 min male 4:30 female)

 

rest 5 mins minimum

 

B.

 

2 rounds for time

 

500m row

40 back sq 1/2 BW

30 T2B

20 ring push ups

10 c2b