4 Rounds for awesome:
20 Split Squats holding a medball or light KB or jug of laundry soap
20 Rotating Jumps (jump well, land well, rotate 90 degrees if you can)
20 Hollow Rocks
Max Push-ups without stopping
Do whatever kind of pulling you have, rings and ring rows, ring pull-ups, strict pull-ups if you have a bar, down dog rows if you can do those, something, banded rows to fatigue. GET SOME PULLING IN. Play tug of war with your pit bull, HARD. Find a way.
Rowing: Read Carefully 🙂
35 Seconds for Max Calories (you better send it!!)
Rest 85 seconds
Then How long/how many rounds can you do?
40 Seconds to match the calories rowed in the 35 seconds