<p>1 minute bike / row / ski</p><p> </p><p><b>Down with one, back with the next</b><br />Knuckle Draggers<br />Alternating Quad Stretch<br />Walking Active Samson<br />Side to side lunge<br />Heel Walk<br />Toe Walk<br />High Knees<br />Butt Kickers</p>

<p>alternate:</p><p>3 sets of 8 strict pull ups</p><p>3 set of 8 hspu (kip or strict)</p><p> </p><p> </p>

<p>Every 6:00 x 5 Rounds:<br />1,000/800 Meter Row<br />Max Bodyweight Reps:<br /><br />Round 1: Pull-ups<br />Round 2: Push-ups<br />Round 3: Sit-ups<br />Round 4: Air Squats<br />Round 5: Shuttle Runs<br /><br />*Score = Total Reps</p>