Nobody should get that excited about rowing lol

Warm Up: 

2 Rounds: 

30 second – Mountain Climber Crawls

30 second – Toe Touches + Back Bends

30 second – Bunny Hops 

30 second – Bear Crawls

30 second – Plank +Quad tap/Hold for 2 sec Ea.

30 second – Stretching on your own

Metcon

Work to Rest Ratio, complete as many rounds and reps as possible in 30 minutes of:

50 Body Weight Deadlifts 

-Or DB/KB/SB/WB Deadlifts 

40 Lateral Jumps 

30 Plank Push Ups (Down=1, Up=2)

20 Plank Jacks

10 Laying Leg Raises

Ex. If one round takes you 4 minutes- you will rest for 4 minutes and repeat for a total of 30 minutes

IF you have a house-mate it can be a partner workout you go-I go style