Every 7 minutes for 28 minutes
____ m Row
15 DB Walking Lunge
(suitcase, front rack= 1 at side, 1 arm front rack)
15 Sit ups
15 Squat Jumps
15 Push ups

Workout Notes:Athletes should be picking weight & a track below that give them maximum 90 seconds rest. DB Load should be challenging and unbroken for the first few rounds.

Fitness: 500 m Row
Performance: 600 m Row
Open: 750m Row