WU:  Core Tabata
Russian twists 25/15 plate
Sit ups
Hip ups
Hollow hold
x2
 
Strength: RDL’s
3 x 10 (10th should be difficult not impossible)
 
Cond:  In teams of 4 complete the following: (30min time cap)
ME row for Cals = score
+
300 Box jumps 24/20
200 DL 225/155
100 HSPU
50 Strict pull ups
*One person rows while the others chip away at the first movement.  Must go in order.  Can switch rower anytime.  Score off same board for less confusion.
**Scale as needed