PERFORMANCE & FITNESS
One set of:
Row x 3-5 minutes at an easy-to-moderate pace
Dumbbell Farmer’s Carry x 100ft
Bodyweight Box Step Up x 10 reps
Burpee x 10 reps
Box Jump x 10 reps
Row x 500m at a moderate to fast pace
Every 7 minutes, for 35 minutes (5 sets) for times:
500 Meter Row
15 Burpee Box Jump-Overs (24″/20″)
15 Dumbbell Box Step-Overs (50/35 lb DBs; 24″/20″)
Please adjust distances/reps as needed to ensure at least 2 minutes of rest between sets.
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