Warm Up

200m jog
Lizard/pigeon/hip openers
10 leg swings front and back, sides
10 mirandas
10 jumping squats
10 lunges

Butts & Guts
5 Rounds
Not for Time
12 Dumbbell Frog Squats
12 weighted rotating side planks
(12 each side)

RX: No real RX - go as heavy as you can with controlled movement for both!

2 teams
Each team member will row 250 meters, 2 times, at max effort

When both teams are done: 1 min max effort burpees