Buy In: Row 200 meters hard, 100 meters recovery x 5. 1500 total (Rowing's not so bad is it Brad?). Take charge of your body with some focused mobility. Target the elbow joint- work "upstream/downstream" using a barbell in the rack. PVC shoulder complex/Band freestyle for the shoulders. Hammer your quads/scrotch with a barbell. 25 Dips, partition as desired. 25 minutes total for buy-in.
In 12 minutes complete as many rounds as possible of
5 pullups (chest to bar)
7 kettle bell swings
15 double unders