500m Run and 500m Row (one runs, one rows, at the same time) do not switch

50 DB Snatch -Heavy for experienced members

50 Alt Box Jumps

50 Double Unders (relay)

100 Sit ups (mix anyway)

400m Run and 400m Row

40 DB Snatch

40 Alt Box Jumps

40 Double Unders (relay)

80 Sit Ups

300m Run and 300m Row

30 DB Snatch

30 Alt Box Jumps

30 Double Unders

60 Sit ups

200m Run and 200m Row

20 DB Snatch

20 Box Jumps

20 Double Unders

40 Sit Ups

100m Run and 100m Row

10 DB Snatch

10 Alt Box Jumps

10 Double Unders

20 Sit Ups