Work Out of the Day:

500 Meter Row

3 Rounds (30″ on, 30″ off):
Wall Ball Shots
DB Push Press
Air Squats
Row 

500 Meter Row

3 Rounds (45″ on, 15″ off):
Wall Ball Shots
KB Swings
Burpees
Row 

500 Meter Row

3 Rounds (60″ on, 60″ off):
Wall Ball Shots
Push-ups
Backward Lunges
Row 

500 Meter Row