CHIPPER STYLE WARM-UP
:30 Row (Arms Only)
10 Air Squats
10 Box Step Ups
:30 Row (Legs Only)
8 Jumping Squats
8 Lateral Step Overs
:45 Row (Half Stroke)
6 Alt. Curtsy Lunges
6 Box Jumps
1:00 Row (Full Stroke)

5 SETS
ON A 3:30 RUNNING CLOCK...
16 DB Goblet Step-Ups (35/20)|(20/15)/(24/20)
14 Box Jumps (24/20)
12 Box Jump Overs (24/20)
Max Cal Row in time remaining...

-Rest 1:00 b/t Sets-

(Score is Lowest Cals)

KG DB: (15/10)|(10/7.5)

3 SETS FOR QUALITY
10-15 Rower Pike-Ups or Tuck-Ups
2:00 Recovery Row (Nasal Breathing Only)

-Rest 1:00 b/t Sets-

(No Measure)