A.
In teams of 2-3, complete 5 sets each of:
300 Meter Row/Run
10 reps Box Jump-Overs (24″/20″)
10 Dumbbell Up/Down
Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.
B.
4 sets of:
Bent over barbell rows 8 reps
Bent over single arm reverse fly 8 reps per side
C.
Dumbbell Side Bend 8 reps
Leg Raise 8 reps