Conditioning
3 Sets: For Time
500/425m Row
14 Shuttle Runs
15 Burpee Box Jump Overs
25/18 Calorie Echo (30/24 Calorie Bike Erg)
500/425m Row
Rest 3:00 b/t sets
Box: 24/20in
*For larger classes, stagger start by 3 minutes, or:
Large Class Option
3 Rounds:
Min 1-2: 500/425m Row
Min 3-4: 14 Shuttle Runs
Min 5-6: 15 Burpee Box Jump Overs
Min 7-8: 25/18 Calorie Echo
Min 9-10: 500/425m Row
Min 11-12: Rest
