Thursday 1.18.18

A.  

In teams of three, with only one partner working at a time, complete 10 rounds each for max meters:

Row x 60 seconds

Male teams = 10,000 Meter goal

Female teams = 8,000 Meter goal

Mixed teams = 9,000 Meter goal

*For every meter short of your goal, as a team you will run those meters after the 30 rounds

B.  

Every minute, on the minute, for 9 minutes of:

Interval 1 – Hollow Body Leg Lifts x 30 reps

Interval 2 – Side Hand Plank with Hip Circles x 20 reps (10 reps each side)

Interval 3 – Straight Body Ceiling-Reaching Crunches x 20 reps