500 meter row

4 rounds
400 meter job
21 squats
12 hand release push-ups
21 sit-ups

ARMS!

I don't remember the exact order of these -- but here is what we did today

5 rounds
250 meter row
15 sit-ups
15 ring rows
15 squats
15 push-ups

Mixing it up

500 meter row
20 step-ups
20 wall ball shots 10lbs

2:30 on elliptical
20 step-ups
20 wall ball shots

500 meter row
20 step-ups
20 wall ball shots

2:30 on elliptical
20 step-ups
20 wall ball shots

1/4 mile on track
20 step-ups
20 wall ball shots