Beginners: From the blocks 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max for 3 singles followed by 1 set of doubles.
B. For Time:
Row 750 meters
Ring Dips x 21
Row 500 meters
Ring Dips x 15
Row 350 meters
Ring Dips x 9
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