15 minutes – Set the rower to calories. Every 20 calories, pull 10 strokes as hard as you can.
15 minutes – 5 rounds : 30 seconds easy, 90 seconds moderate, 60 seconds hard. Reset the monitor at the start of each round quickly. The goal is to keep each round consistent. Your paces should be noticeably different. Monitor the RPM
12ft. Handstand walk or 20 shoulder taps
4 strict muscle-ups/strict chin-ups/body rows