HIIT

Men/Women
Move the Rower
3 Rounds:
250/230m Row
20 Wall Balls 20/14
Rest 2 minutes
3 Rounds:
250/230m Row
10 Clean + Reverse Lunge + Press 20%
Rest 2 minutes
3 Rounds:
250/230m Row
12 Roll-Outs (Rings if possible) + 12 TTB

Move the rower. Every round you complete, move the rower up. After the 3 rounds, rest 2 minutes and go onto the next section.