Every 5 minutes, for 30 minutes (6 sets) for times:
Row 500 Meters
12 Toes to Bar
14 Ball Slams
16 Push-Ups
Please note times for each of the six sets.

Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)