Warm-Up

500m Light-Paced Row
5 Spiderman and Reach, each leg
10 Slow Scap Retractions

400 Meter Medium-Paced Row
5 Walkouts
10 Kip Swings

300 Meter Fast-Paced Row
5 Burpees
3 C2B Pull-ups + 3 Pull-Ups + 3 TTB

Conditioning:

AMRAP 4:
27 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups > Pull-ups > Ring Rows

rest 4 minutes

AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes to Bar > Hanging Knee Raise > Abmat Sit-ups

rest 4 minutes

AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups > KBS