Every 1 min for 15 mins, alternating between:
Min 1: 20/17 Row Calories
Min 2: 15 Toes-to-bars
Min 3: 5 Shuttle Runs, 50 ft
*Shuttle Runs- 25 ft down and back

Post Work
For quality:
50 L/50 R Banded Split Stance Good Mornings
50 Banded Face Pulls
100 Banded Leg Curls