BEGINNERS
600m row
1′ rest
400m row
1′ rest
200m row
2′ rest
450m run
rest 1′
450m run
rest 1′
200m run
rest 2′
———————
INTERMEDIATE
50 WB
TC 3′
rest 1′
21- 15 – 9
Pull Up e BJ
TC 6′
rest 2′
50 WB
TC 3′
BEGINNERS
600m row
1′ rest
400m row
1′ rest
200m row
2′ rest
450m run
rest 1′
450m run
rest 1′
200m run
rest 2′
———————
INTERMEDIATE
50 WB
TC 3′
rest 1′
21- 15 – 9
Pull Up e BJ
TC 6′
rest 2′
50 WB
TC 3′