Row for 3 minutes. Every 30 seconds, sprint for 5-7 strokes then resume your regular pace.
Every 2:30 Minutes, for 10 Minutes (4 sets) of:
Banded Deadlifts x 10 reps @ 40-45% of 1-RM
Stand with the bar as fast as you can. Lower the bar to a dead-stop and repeat for all reps.
The band tensions should add about 25% of your 1-RM Deadlift tension at lockout.
Every 4 minutes, for 20 minutes (5 sets) for times:
24/18 Calories of Assault Bike
12 Kettlebell Deadlifts (32/24 kg)
12 Kettlebell Walking Lunges (32/24 kg)