This intense workout is designed to push your strength and endurance to the max. Begin with a 100-calorie row to get your heart rate up and warm up your muscles. After the row, move into 75 thrusters, focusing on a smooth transition from the squat to the press, engaging your legs and core throughout. Next, tackle 50 pull-ups, emphasizing full range of motion to build upper body strength. Then, perform 75 wall-ball shots (20/14 lbs), ensuring you hit your target height while maintaining good form. Finally, finish strong with another 100-calorie row to cap off the workout.