3 sets easy pace

Row 250, 15 Walking lunges w/ MB overhead, 15 Superman Ext. w/ pause on top

 

With a Partner, as Far as Possible in 35 min:

Partner A performs 1 cal row or assault bike + 1 wall ball 20/14# while Partner B rests. Then partner B perform 1 cal row

or assault bike + 1 wall ball while Partner A rests.

Repeat 2+2, 3+3, 4+4 etc...

 

Alpha

OHS 3RM, then 90x3x3