Every 5 mins for 30 mins do:
Row, 500/400 m
8 Strict Pull-ups
12 Toes-to-bars
16 Push-ups
If Short on Rowers then Stagger Start 2:30 min
MODIFICATIONS
ROW
Reduce Distance
8 STRICT PULL UPS
Reduce Reps (6-4-2)
Banded Strict Pull Ups
Ring Rows
12 TOES TO BAR
Reduce Reps ( 9-6-3)
Toes to Vicinity
Knee Raises
16 Push Ups
Reduce Reps (12-8-4)
Knee Push Ups
Elevated Push Up
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