Warm Up

500 meter Row
3 Rounds
10 Jumping Lunges
10 Shoulder Taps
10 Hollow Rocks

Workout of the Day

For Time

500 meter Row
100 Sit Ups(anchored)

Then

9 Rounds
12 Jumping Pull Ups
6 Ring Dips

Then

100 Sit Ups(anchored)
500 meter Row