HIIT

Men/Women
1,000m Row
100 Double-Unders (250 Singles0
80 Sit-Ups
60 KB Swings 70/35
40 Over the Box Jumps 24″/16″
20 Power Cleans 135/75
1,000m Row

Beginner Workout:
500m Row
100 Singles
50 Sit-Ups
40 KB Swings 55/25
30 Box Jumps 20″/16″
20 Hang Power Cleans 95/65 (concentrating on jumping to bring the bar up)
500m Row

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