With a continual running clock complete as much of the following before you have to leave.
3 Rounds of:
-10 Squat clean @155/115
-30 Seconds of box jump
-15sec Rest
-30 Seconds Burpee/Pull-up
-60 Seconds Row
-2 Minute rest
Then:
5 minute Intermission
Then:
3 Rounds of:
-10x Front Squat @155/115
-30sec Double Under
-15sec Rest
-30sec Burpee/Pull-up
-60sec AirDyne/Row
-2 Minute Rest
Then:
5 minute Intermission
Then:
3 Rounds of:
-5 Muscle-ups
-8 CTB Pull-up
-8 Push-up
-8 KB Swings @53/35
-8 HSPU
-60m Farmer Carry with 2×45/2×35 pound plates
-60sec rest
Cool down: Partner up with someone and complete a 3k row. Switch every 500 meters.
If you’re not on the rower you should be stretching out.
