HIIT

Men/Women
1,000/900m Row
100 Double-Unders (200 Singles)
80 Sit-Ups
60 KB Swings 70/35
40 Over the Box Jumps 24″/16″
20 Power Cleans 135/75
1,000/900m Row

Beginner Workout:
500/450m Row
100 Singles
50 Sit-Ups
40 KB Swings 55/25
30 Box Jumps 20″/16″
20 Hang Power Cleans 95/65 (concentrating on jumping to bring the bar up)
500/450m Row

A workout back from 2014. Don’t burn yourself out on the row, you will need energy to work your way through the rest. Have fun be safe.