Interval (Group Training)

Training

KB swings 3 x 15 (Russian, w/a partner)
Bar dips 3 x 5
then,
3x 30 second front leaning rest + 5 perfect push ups
then
"Tabata Row" (20 sec row/10 sec rest x 8)
rest 4 minutes
then,
4 minutes, movement TBD; max reps, and total reps must exceed your total row calories, or else penalty is earned
rest 4 minutes
then,
penalties earned assessed - they won't exceed 1 minute but you'll surely "earn it" today

Notes

If you're wondering the utility of penalties, Google "operant conditioning" and/or "B.F. Skinner".