200m run or 250m row
10 OH Squats with PVC pipe
10 AB Mat Situps
10 Iron Crosses
25 Double Unders
Row 1000 Meters
Rest 2 Minutes then begin workout.
13 KB Swings (70/50)
19 Burpee Box Jumps (24/20)
1 Rope Ascent
200m Run w/ anything that weighs 20#
Because everyone will finish their row at different times, the timer starts at the beginning of the row. When you finish rowing, your 2 mins of rest begins. Then immediately start the workout.
Your performance time is what it takes for you to finish the 4 rounds.
Running weight examples: KB, Medball, DB……first come first serve. Pick up and return the weight from where it is normally placed in the gym. Do not start the workout with it next to you.