“To move forward, you have to give back.” ~Oprah Winfrey

400M Run
– then –
In 100M increments, Row 1000M with a partner. For every meter over / under each 100M turn perform that many burpees. Each. :)

“Under Water”
3 Rounds:
50/35 Calorie Row
100 Double Unders
200 Meter Farmers Carry (70’s/53’s)

Athletes should pick a pair of Kettlebells or Dumbbells that they could complete 200 Meters without dropping. Alternatives for double-unders listed below. If not ABLE to row, complete one of the following:

75/50 Calorie Bike
– or –
800 Meter Run