A. 500 meter row AFAP

rest 12 min.

During your rest, do:

BEGINNERS
B. Find your max depth for 1 rep, then add some height and do 2-3 reps x 3 sets; rest 1 min.

INTERMEDIATE - FIRST PROGRESSION
1-10 PUSH-UPS x 2 sets; rest 2 min.

INTERMEDIATE - SECOND PROGRESSION
1-10 RING PUSH-UPS X 2 SETS; REST 2 MIN.

ADVANCED: - FIRST PROGRESSION
1-5 BULGARIAN RING PUSH-UPS X 2 SETS; REST 2 MIN. (REALLY, REALLY WIDE)

ADVANCED - SECOND PROGRESSION
1-5 PSEUDO PLANCHE RING PUSH-UPS X 2 SETS; REST 2 MIN. (IN A SUPPORT POSITION FOR THE ENTIRE MOVEMENT AND KEEP THE RINGS AT THE HIPS).

C. ROW 500 METERS AFAP

D. BEGINNERS: 1 NEGATIVE X 4 SETS; REST 1 MIN.

INTERMEDIATE: REPEAT B.

ADVANCED: REPEAT B.