2 ROUNDS
:30 Row Feet on straps (or :30 Backpack Deadlifts)
10 Scap Push-Ups
:30 Row Arms & Hips only (or :30 Backpack Deadlifts)
25ft (:15) High Knees + 25ft (:15) Butt Kickers
:30 Row Arms + Hips + ½ slide in (or :30 Backpack Upright High Pulls)
20 Alt. Skaters
:30 Row *Full Strokes (or :30 Backpack Russian Swings)

3 SETS
2:00 Max Cal Row
-Rest :30-
2:00 Max Shuttle Runs, 20m
-Rest 1:00-

(Score is Total Calories + Meters)

3 SETS
2:00 Max Backpack Russian Swings
-Rest :30-
2:00 Max Shuttle Runs, 20m
-Rest 1:00-

(Score is Total Swings + Meters)

3 SETS
10 Perfect Push-Ups
1:00 Plank

-Rest 1:00 b/t Sets-

(No Measure)