Warm Up
Pigeon/lizard
Bear crawl down
Bear crawl backwards
Crab walk down and back
100 jumping jacks
Butts & Guts
4 rounds
Not for time
10 Reverse Lunge Step Up Right
10 Reverse Lunge Step Up Left
1 Min Banded KB Side Step Alternating
Endurance
In 2 teams
Each team rows 2500m, switching out once max effort fades
While waiting, each team must have 100lbs off the ground. Can be KBs, plates, dumbbells, etc.
Post
Jog 200m
Pigeon/lizard/hamstrings