I. AMRAP 8 minutes
250m Row/10 Squats/10 Push ups/10 Lunges/10 PVC Rollouts/5 Pull ups
II. Tabata 20:10
Jumping Jacks/Mountain Climbers
III. Every 30 seconds for 8 Rounds
100m Row
7 Ring Rows
3 DB Snatches (each arm)
3 Double KB Squats/RDL
The faster you go the more rest you have. I have to say the hardest was the row, I may have gotten a 5 - 8 second rest between rounds.
Rogue Fitness
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