Row 500m at 70% effort – record time.
Then perform as fast as you can the following.
9 press ups
8 sit ups
7 ball slams
6 wall balls
5 KB high pull
4 box jumps/step ups
2 pull ups/ring rows
1 get up
Row 500m and match the initial time exactly – consistency is key.
repeat circuit and try to match or better your previous time.
Repeat circuit and row a total of 3 times each.