500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion

Teams of Two complete for time:
1K Row
50 Box Jumps 24/20
50 Pullups
50 Pushups
400m Run (must run together)
40 Deadlifts 185/155
40 Box jumps 24/20
40 Med-ball setups 20/14
100 Double Unders
30 Wall Balls 20/14
30 Toes to Bar
30 Air Squats