Warm-up:
3 Rounds of Tabata

  • Squat
  • Sit-up
  • Lunge
  • Dancing Crab
  • Russian KB Swing

Skill:
Teams of 2...
4 Rounds of Tabata Quick Feet on Rower

(Mental) Strength:
10 Min. to set up and develop strategy the workout

Conditioning:
Teams of 4
5,000 Meter Row
Athlete 1: Row for max meters
Athlete 2: Max rep Burpees onto 45lb. bumper, while...
Athlete 3: Hang from bar
Athlete 4: Rest

Athletes can switch positions at any time, and in any order
Score is 5k time reduced by 1 second for every burpee

Scaling:

Hang with feet lightly touching ground or box