15m – Dynamics

15m – Movement Prep

15m clock - MetCon – 4 rounds - 3m of work, 1m rest:

Minute 1: 45s Row for Calories

Minute 2: Box Jumps 24”/20”

Minute 3: Burpees

Minute 4: Rest

**With 4 stations, we can run up to 28 athletes on 7 functioning rowers. We will set this up relatively similar to FGB, where each lane will have a Rower, with a Box behind it, and a station for burpees behind that. Score is total reps each round.