- RX -
For time:
50 calorie row
50 overhead squats (75/115 lb)
50 alternating DB snatches (35/50 lb)

- INTERMEDIATE -
For time:
50 calorie row
50 overhead squats (55/75lb)
50 alternating DB snatch (25/35 lb)

- BEGINNER -
For time:
40 calorie row
40 overhead squats (45/45 lb)
40 alternating DB snatches (15/20 lb)

1 set:
:30 row (easy pace)
10 alternating spiderman stretches
10 staggered stance good mornings/leg

1 set:
:30 row (moderate pace)
10 alternating lunges
10 alternating DB deadlifts

1 set:
:30 row (moderate pace)
10 air squats
10 alternating DB sumo deadlift high pulls

1 set:
:30 row (fast pace)
10 DB goblet squats
10 alternating DB snatches
 

Post-workout:
Accumulate:
3:00 weighted plank hold (35/45 lb)
 

2 sets:
:30 lacrosse ball shoulder mash/side
:30 band pull-a-parts
:30 scap pull-ups