5 rounds for time of:

30/24 Row Calories

20 GHD Sit-ups

10 Burpee Over Rowers

* Rest 3 mins

The stimulus is moderate to moderate high pace. Rest time between rounds should allow athletes to recover enough to apply a strong effort each round. Effort will increase across movements with a moderate pace row increasing to a moderately high pace on the burpees. The goal is to score the same across rounds or slightly faster with each round.

A great goal would be to keep sets 1:1 (work/rest ratio).