Conditioning:
Rx
row 1000m
30 box jumps, 30/24
85 double unders
30 toes 2 bar
85 sit-ups
Intermediate
row 1000m
20 box jumps
35 double unders/ 70 singles
20 toes 2 bar
40 sit-ups
Beginner
row 500m
20 box jumps
50 singles
20 hanging knee raises
20 sit-ups
Post times to whiteboard.