1000 Meter Row
*At the top of each 100 do 10 pulls with just your arms

4 Rounds: 
6 Inverted Burpees
10 Weighted Knee Raises
12 Lunge & Press (Each Side)

800 Meter Row
*At the top of each 100 do 15 pulls with just your arms

5 Rounds:
25/20 Calories Row
20 V-Ups
15 Burpee Wall Ball Shots

600 Meter Row
*At the top of each 100 do 10 pulls with just your arms

6 Rounds:
10 Kettlebell Swings
10 Down and Ups
20 Mountain Climbers