Essentials:
A.
3 Sets
Row x 500meters 85%
On the 4min Marks

Rest 3min

B.
3 Sets
Run x 200mters 85%
On the 4min Mark

Rest 3min

C.
4 Sets Each For time:
Row 150meters
Box Jump x 12 reps
Burpee x 6 reps
Rest 2min

Fitness:
A.
3 Sets
Row x 500meters 85%
On the 4min Marks

Rest 3min

B.
3 Sets
Run x 400mters 85%
On the 4min Mark

Rest 3min

C.
4 Sets Each For time:
Row 150meters
Box Jump x 12 reps 20”
Burpee x 6 reps
Rest 2min

Performance:
A.
3 Sets
Row x 500meters 85%
On the 4min Marks

Rest 3min

B.
3 Sets
Run x 400mters 85%
On the 4min Mark

Rest 3min

C.
6 Sets Each For time:
Row 150meters
Box Jump x 12 reps 20”
Burpee x 6 reps
Rest 3min
+
Competitor Session 2:
3 Sets
Airdyne x 1min 85%
On the 2min Marks