Warmup: 3min Row, 20 Air Squats, 20 Pushups, 20 Situps
Strength: 3 sets of 12 BB Bent Row.
Metabolic Conditioning: Every 2 minutes begin a 250m row for 5 rounds. Your recovery is what is left of the 2 minute period (e.g. it takes 45 seconds to row, rest for 75 seconds).
Post loads and times for each row to comments.