For Time
Teams of 3
Divide row evenly, switching every 200m. These will be sprints. Teammates help each other on and off the rower.
Divide the rest of the work evenly with one athlete working at a time
Run together
(Comp & Fitness)
1200m Row
Then
5 rounds
30 Wallballs 14/20
45 Swings 1/1.5p
60 Jumping Lunges
75 Double Unders
Then
400m Run
(Bootcamp)
1200m Row
Then
5 rounds
30 Wallballs
45 Russian Swings
60 Alternating Lunges
75 Skips
Then
400m Run