Warm-up:

2 Rounds

250m Row, arms only

15 Burpees

250m Row, legs only

100ft of Broad Jumps

250m Row

Conditioning:

5 Rounds

500m Row (2:00 time limit)

20 Box Jumps, 24″(20″)

15 Ball Slams

Rest EXACTLY 3:00min between rounds.