In teams of three, perform three rounds each for time of:
Row 800/650 Meters
Run 400 Meters
20 Toes to Bar
Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.
In teams of three, perform three rounds each for time of:
Row 800/650 Meters
Run 400 Meters
20 Toes to Bar
Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.
A. Every 90 seconds, for 12 minutes, complete:
Interval 1 – Shoulder Mash x 30 seconds per side
Interval 2 – Band Assisted Hip Flexor Stretch x 30 seconds per side
Interval 3 – T-Spine Bench Stretch x 60 seconds
B. Every 4 minutes for 40 minutes:
30 Calories of Assault Bike
10/8 Strict Handstand Push-Ups