• Warmup
  • Row 500m
  • 2 Rounds
  • 20 Hip Extensions
  • 30 Jumping Jacks
  • 10 Burpees

  • Metcon (CAP 30)
  • Teams of 2
  • 100 Calorie Bike
  • 100 DB Snatch 50/35
  • 200m Row *each sequentially*
  • 100 DB Snatch 
  • 100 Cal Bike