1000m Row or 2000m Bike 
30x Dumbbell Thrusters with 15kg / 10kg 
20x Pull-Ups 
5x Legless Rope Climbs 
1000m Row or 2000m Bike 
5x Legless Rope Climbs 
20x Pull-Ups 
30x Dumbbell Thrusters with 15kg / 10kg 
1000m Row or 2000m Bike