warm-up of your choice

3x’s

• 10 pulls on rower; 10 push-ups + 10 V-ups

• 20 pulls on rower; 10 reverse lunges + 10 squat jumps

• 30 pulls; 10 burpees.

5x’s

• 30-seconds on rower; 30-second plank hold off the rower.

Cool down: stretch