10′ Dynamic Warm-up
5′ Dynamic Stretches

7 Rounds:
5 Super Burpees
10 Alt. Lunge Jumps

Rest 2′

20′ For Reps:
4x 600m/500m Row
1:30 Rest between each round (pre set rowers on custom intervals)
Remainder of the time ME 200m Runs. Change direction each run.