500 m row or 400 m run
Set up stations and do 5 rep of each movement, one rope climb.
With a partner, one partner works, the other holds a front plank (for row too). Partition reps as evenly as possible.
1500 m row buy in
50 Box Jumps (20″)
25 Ring Dips
30 Kettlebell Swings (32/24kg)
30 Sit-ups, palms on ground
20 Hang Squat Cleans (35/25lb dumbbells or 16/12kg KBs)
25 Back Extensions (GHD or supermans on floor)
30 Wallball Shots (20/14lb)
3 Rope Climbs, 15-ft.