Warm Up:

4 Rounds of Tabata 

  • Row
  • Sit Up
  • KB Swings
  • Wall Balls

Skill:

Quick Feet Relay Races

  • 10 Meter Sprint 
  • 100 Meter Row
  • 10 Meter Sprint

Workout:

Teams of 3 with Waterfall Start

8 - 16 - 24 - 32

  • Cal Row
  • Russian KB Swing (32/24)