10′ Dynamic Warmup
Hurdle Mobility

Box Jumps 4×5
Hollow Rock 4×15

Intervals:
3x400m Row with 1′ Rest

Rest 1′

3x300m Run with 45″ Rest

Rest 1′

4x200m Row 45″ Rest

Rest 1′

4x100m Run 30″ Rest

Partner 5′ Bike Challenge
AMRAP Calorie Bike with a partner
*1 bike per group
*switch back and forth however you like. One person works at a time.