Complete as many rounds as possible in 30 mins of:

18 Row Calories

15 Ball Slams, 30/20 lbs

12 AbMat Sit-ups

9 Hang Power Cleans, 115/75 lbs

6 Alternating Single Dumbbell Box Step-ups, 50/35 lbs

  • Teams of 3
  • One member of your team starts on the rower, when he/she finishes they move on to the slam balls and team member #2 jumps on the rower. The idea of the workout is to keep moving because you donโ€™t want to log jam your team. No members are allowed to pass.