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 Squats
90 Pull-ups
90 Box Step Ups
400m Run