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.