SKILL: Rowing efficiency CONDITIONING: Every minute, on the minute, for 16 minutes: Odd Minutes: 6 Front Squats (135/95 lbs) + 6 Pull-Ups Even Minute: 30 seconds of Rowing for Calories (start the row at 15 seconds into the minute…finishing at 45 seconds) Optional Weekend Pump: Bench Press 5-5-5-5-5 Platoons x 3 sets