PERFORMANCE + FITNESS
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 500 Meters
Run 800 Meters
Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly
Teams of 4!
200 Wall Balls
200 DB Push Press
200 KB Russian Swings
200 Ring Rows
2 people work, 1 person rests, 1 person bike or rows for calories.
*bonus, for a every calories rowed remove a second from your time.