Resisted Sprints 6x30m
Clap Pushups 6×10

Break off into even teams (3 or 4 per team. 6 teams maximum)
For 20′ one partner rows while the remaining team members must stay together running around AL. At each 300m checkpoint, the rower will switch with a running team member in a rotating fashion until the 20 minutes is up.

Score = total meters rowed

Hindu Pushups 3×10
MB Hip Bridge 3×12