Advanced
300m row
20 push press #65
300m row
15 push press
300m row
10 push press
300m row
5 push press

Intermediate
300m row
15 push press #45
300m row
12 push press
300m row
9 push press
300m row
6 push press

Beginner
200m row
12 push press #15-25
200m row
9 push press
200m row
6 push press
200m row
3 push press

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Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved. -Helen Keller