HIIT

Men/Women
2,000m Row
Rest 2 minutes
4 Rounds:
10 Push Press 135/85
10 Toes to Bar
5 Muscle-Ups
10 Roll-Outs w/barbell
10 Ski Jumps
Rest 1 minute

Beginner:
1,000m Row
Rest 2 minutes
4 Rounds:
10 Push Press 95/55
10 Sit-Ups
5 Muscle-Ups
10 Reverse Sit-Ups
10 Ski Jumps
Rest 1 minute

If we have more people in the class than there are rowers, we will do 2 waves. Keep a nice pace and increase your pace as you near the end of the row, be patient and don’t burn out.
Rest the full 2 minutes. Then work your way through the weights, resting 1 minutes after each round.