CF: 20 min cap.
Level 3: *should be able to do the s-oh in 2-3 sets.
Row 500 meters
30 shoulder-overhead (135/95)
Row 1,000 meters
20 shoulder-overhead
Row 2,000 meters
10 shoulder-overhead
Level 2:
Row 400 meters
30 shoulder-overhead (95/65)
Row 800 meters
20 shoulder-overhead
Row 1600 meters
10 shoulder-overhead
Level 1:
Row 300 meters
30 shoulder-overhead (65/35)
Row 600 meters
20 shoulder-overhead
Row 1200 meters
10 shoulder-overhead
