Warm-up
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 Back extensions (Example)
Workout
Row 500m
30 dumbbell Thrusters @35lbs
Row 750m
30 KB swings @ 70lb KB
Row 1000m
30 dips
Row 750m
30 Box Jumps
Row 500m
