4 rounds (every 10:00)

• ROW, 500m
• RUN, 400m
• BURPEE , 25
• DOUBLE UNDER, 50 (sub: 100 singles)

TOTALS: 2K ROW, 1 mile RUN, 100 BURPEE, 200 DOUBLE UNDER

*each round must start with a different movement rotating to the top, all other efforts can be ordered anyway you choose.

Super-set – 5×8

• Front Squat
• Weighted Pull-up

* 40 Lunges