WARMUP
A. 30 sec on bike 30 off x3

FOR TIME
A. 500m row
B. 50 WB squats
C. 400m row
D. 40 ab mat
E. 300m row
F. 30 HR push-ups
G. 200m row
H. 20 walking lunges (per leg)
I. 100m row
J. 10 burpees

AMRAP 10
A. 12 swings
B. 8 goblet squats
C. If you put KB down side shuffle full length and back