Warm Up

In teams of 3, complete 3 rounds each of:

  • Partner A – Run or Row 250m
  • Partner B – Hold FLR on floor
  • Partner C – Hang from Pull Up Bar

-Rotate when the rowing/running partner completes the 250m

Workout of the Day

In teams of 3, complete as many rounds and reps as possible in 30 minutes of:

  • Row 500m
  • Run 400m
  • Burpee Box Jump Over x 10 (24/20″)

-congo line style. The 2nd teammate may begin as soon as the rower is available.

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