For Time:1000m Row
100 Med-Ball Squats (20, 14)
10 Bar Muscle-Ups
500m Row
50 Med-Ball Lunges (20, 14)
5 Bar Muscle-Up
300m Row
30 Med-Ball GHD Sit-Ups (20, 14)
3 Bar Muscle-Up
For Time:1000m Row
100 Med-Ball Squats (20, 14)
10 Bar Muscle-Ups
500m Row
50 Med-Ball Lunges (20, 14)
5 Bar Muscle-Up
300m Row
30 Med-Ball GHD Sit-Ups (20, 14)
3 Bar Muscle-Up