10/8/13 before work

1) 20 minutes row
1 min hard, 1 min less hard
5250m total

2) 20 minute bike
8 min easy,
3x 1 min on 2 min easy

3) 3 rds 30/30 push ups
4th rd 1 min max
30, 17, 9
max 12

4) 4 rds
15x sit ups
20x flutter kicks