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Rowing

Workout 200

60 minutes or less A1) Halo x 10/10A2) Prying x 30sA3) Glute Bridge x 103 Rounds B1) Suitcase DL x 8/8B2) Cable Rotational Pull x 8/8B3) High Box Step Up x 8/8B4) Push Ups x 83-5 rounds C1) 2km Row This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 181

60 minutes or less A1) Dead Stop Swings x 5A2) Push Ups x 10A3) Pull Ups x 53 Rounds B1) Side Bends x 10/10B2) Halos x 10/103 Rounds C1) Row 2km This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 135

10 ROUNDS in 30 minutes or less A1) 10 x Wall BallsA2) 5 x Pull Ups (Do 1 Push Up between each Pull Up)A3) 150m Row10 Rounds This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 099

60 minutes or less A1) 2km SkiErgA2) 3km RowingA3) 5km AirBike B1) 5 x 10 GS GS = Goblet Squat This workout is designed to be unloaded and all body weight. Exercises: Equipment: