3k Row
300 DU’s
3mile run (4.8km)

* break each section up how you like
* 1 person holding deadball 55/35
* ball must be picked up before starting movement
*movement to deadball, deadball to rest, rest to movement

* if deadball is dropped during work time each team member must do a dball over shoulder before continuing

30sec on/30sec off x2

Plank
Right side plank
Left side plank
Flutter kicks