- Overhead Squat, 7x2 (all sets at same weight)
- Double unders practice between sets
For time (12 minute cap) and calories, and teams of 3 complete:
- 200 DU
- 100 Toes-to-bar
- 75 Box jump overs, 30"/24"
- 50 Wall balls, 20#/14#
One partner is always rowing 20 calories, and a teammates must alternate rowers after every 20 calories (i.e. one partner can't row 40 calories straight). Reps can only be completed while the rower is accruing calories.