Row (your boat)
If you have access to a rowing machine, then today is your day. I'm going to guess you don't have a rowboat... but if you do, grab those oars and get out on the water! Most of you probably don't have either, so you get to do this workout instead.

Photo	Exercise	Sets	Reps	Comments
	Row	1	100	Use very light resistance for your endurance row. You need to squeeze out 100 reps without stopping.
	Bent Squat	2	10	No break between rowing and the bent squats. Take a 30 second rest between sets of bent squats.
	Upright Row	1	30	Light resistance. Take a quick break after this.
	Row	1	100	Lower the resistance and blast out 100 more reps. If the first set was too easy, raise the resistance a bit. If you are short of 100 and can't lower the reistance anymore, switch to bent over rows with a broomstick.
	Knee Tuck	2	20	Jump on your ball (not literally) and do two sets of knee tucks with a 30-60 second break between.
	Air Squat	2	25	Finish strong with two sets of 25 squats, or one set of 50. Once you get to 50, try to do more if at all possible.

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