2 lap jog
8′ Dynamic Stretches

In teams of 3
Row 3000m
A: on rower
B: Must complete 12 Box Step Ups (24/20″) + 10 deload pushups before switching
C: Must complete 12/9 Cal bike before switching
*when B and C complete their work, rotate or rest 20-30s – timing is on you

8′ Amrap
3 Rocket Jumps
3 V-ups
3e mountain climbers
30 jump rope between each round
*add 3 vups and mountain climbers every round