WARM UP

Coaches choice!  For Time Teams of 2-3, divide work evenly, if three peeps add 15 reps to each station, including Row, with only one athlete working at a time. Run together. one athlete is on the rower, while the other, who is waiting does planks, air squats, walking lunges.  2000 Calorie Row ~Then 5 Rounds 30 DB Deadlifts 50/35 30 Mb torso twists, on mat feet up  30 Ring Rows/pull ups 30 Burpees

~Then 400m Run

Scaled

75 Calorie Row ~Then 5 rounds 30 DB Deadlifts @ manageable weight 30  30 Ring Rows @ manageable height 30 Burpees ~Then 400m Run