4 mins ON/ 1 min OFF x 6 sets ( Alt. btw A&B )

A:
20/15 Row Calories
10 Lateral Burpee Over Rowers

B)
Run, 200 m/ Bike 500m
15 Wall Balls, 9/6 kg,

Accessory :
3 rounds for quality of:
20 Alternating V-ups
20 Bicycle crunch
20 Hollow Rocks