10x100m row – as close to 100m as possible. Perform jumping squats for each meter +/- of 100.
Overhead Squats (95/65)
Strict Handstand Push-ups (Rx lite: kipping hspu or dumbbell press)
Strict Toes-to-bar (Rx lite: kipping T2B)
Every break do 5 box jumps. After 10 minutes drop to 3 box jumps.