A.
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 3 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Station 4 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps
B.
In teams of three, perform three sets each for time of:
Row 500 Meters
If you don’t have partners for this, rest twice as long as it took you to row and note your times for all three sets.