Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories
Then,
3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 GHD Sit-ups or 15 regular Sit-ups (Example)
Workout
4 rounds:
10 Bench Press @ 135lbs
10 Pull-ups
10 Dips
Then,
4 rounds:
Row 1000m
Rest 60 seconds
Cool-down
Stretch
