Row 3,000 Meters

Complete as many rounds and reps as possible in 14 minutes of:
25-pushups
10 kettlebell swings

21-15-9 reps for time of:
Calorie row
Burpee pull-ups

Every 4 minutes for 7 rounds:
200-meter run

Isabel

total time:
Row 2,000 meters

Row 1,500 meters

Row 1,000 Meters
Rest 4:00 between efforts.

Cindy

Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

21-15-9 reps for time of:
Burpees
Kettle Bell Swings

5 overhead squats
400-meter run
10 overhead squats
400-meter run
15 overhead squats
400-meter run
20 overhead squats
400-meter run
25 overhead squats
400-meter run

Ruck 3 miles
or
Run 4 miles