“231011”
RX/ Intermediate
3 sets for total time:
800/1,000-m row
– Rest 3:00 between sets
Beginner
3 sets for total time:
400/500-m row
– Rest 3:00 between sets.
Skill
4 sets:
:20 Russian twists (14/20 lb)
:10 rest
:20 weighted sit-ups
:10 rest
– Use a medicine ball or DB.
