Workout


7 minutes on 1 minute off 
500M Row 
40 KB Swings 
30 Double Front Rack DB Walking Lunges 
20 Sit ups
Max Push ups 
4 Rounds 

Fitness: 35/26 (400 M Row) 
Performance: 53/35 (500 M Row) 
Open: 53/35 (600 M Row)

Athletes: For the DB choose a load where you can do the 30 lunges in two sets each round.  Your goal is to have about 1 minute on the push ups.  Adjust your weight accordingly.  The KB Swings should be in 2 to 3 sets.