10′ Dynamic Warmup
Sprint Development

Resisted Sprints 6x30m
V-ups 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

400 Total SUPER burpees for the class for time. When the whole class gets a total of 400 burpees your done! The bigger the class, the less burpees you have to do!