A:Test Your 1 mile Run or 2 km row
Rest 15-20 minutes
B:Test your 500m row
A:Test Your 1 mile Run or 2 km row
Rest 15-20 minutes
B:Test your 500m row
Every 10 minutes x 4 rounds 2 rounds of
10 shuttle runs (80 feet = 1 shuttle run)
40 feet of burpee broad jumps
80 feet of lunging with one 50lbs/35lbs DB on your back
*score is slowest round