Group warm up-
50/30cal row or ski
foam roll upper back
scorpions
trap smash
lat stretch
strength mad cow pressing
*week 12, this may be impossible, so push press the hard sets
workout
in pairs or 3s
3 rounds for time
row 1000m
60 burpee box jump overs
individual version
3 rounds
row 300m
20 burpee box jump overs
