500m row
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing glute kickback
10 supermans
stretch

2 alternating Tabatas (8 min each instead of the standard 4 min)
Tabata #1-Bench + Double Unders
Tabata #2-Back Squat+ KB swings

First tabata will run 20 sec of bench, 10 sec rest, then 20 sec double unders, 10 sec rest, back to 20 sec bench, and so on till the 8 min mark. Follow the same pattern with the second tabata. Score will be total reps for the 8 min.