“FITNESS”
Every 4 minutes, for 32 minutes (8 sets):
Row 200/150 Meters
12 Jumping Lunges
9 Burpees
4-6 Strict Pull-ups
“PERFORMANCE”
Every 4 minutes, for 32 minutes (8 sets):
Row 200/150 Meters
9 Burpees
12 Pull-ups
30 Double Unders
“COMPETITION”
Same as Performance.
“ENDURANCE”
750m Row @85-90%
Rest 3 minutes
x 3 sets
+
500 Meter Row @85-90%
Rest 2 minutes
x 4-5 sets
+
250m Row @85-90%
Rest 1 minute
x 5-7 sets
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