1 set:
:30 row (easy)
:30 row (moderate)
:30 row (hard)
5 inchworm + push-up
5 elbow instep + reach/side
10 alternating reach in bottom of squat
:30 air squat w/ :01 hold at the bottom
:30 row (easy)
:30 row (moderate)
:30 row (hard)

Thruster Build-up and Review:

5 Elbow punches
5 Strict Press
5 Front squats
5 Push Presses
5 Thrusters

*delay the press*
*open the hips*
*delay the squat on the receiving of the bar*

For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#

Accumulate:
30 alternating scorpion stretches
1:00 piriformis stretch/side