Richard Golden

1. Row 500m
2. 3 Rounds of: 10 Burpees, 15 Push-Ups, 20 Air Squats
3. Tabata Interval: 8 rounds alternating between :20 seconds of Rowing and :10 seconds rest
4. 2 Rounds of: 12 Bent Over Rows (use a barbell or dumbbells), 25 Sit-Ups
5. For Time - Row 1000m