20 Calorie row
30 Dumbbell ground-to-overhead (45lb / 35lb)
100 foot Overhead walking lunge (45lb plate / 25lb)
50 foot Sprint
Teams of 4 (2 men, 2 women). All four athletes perform the entire workout. The first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movement. No athlete can begin their next station until the athlete ahead of them is clear from that station. A team’s result is the total time for all 4 members to go through the workout.
Jo's back in town! Come to a reception for Jo and Jervis tonight in Laird (it's a 20-minute drive. C'mon.) Details here.