Time Cap 40 Minutes Teams of 3 For Time Divide work evenly with one athlete working at a time. Rows done 250m each, then switch. Run together 400m Run 90 Weighted Box Step Ups 25/45 plate 20" 90 Pull-ups 90 Back Squats 65/95 (no racks) 1500m Row 150 KB Swings 1/1.5p 1500m Row 90 Back [...]