4-Player Team Row (30-Min): Teams of 4 work together. Players rotate when runner returns. Which team can row the most meters in 30-min?
Player 1: Runner (run 2 parking lot laps)
Player 2: Works through crawl board, picking up where left off last RND:
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5 Tricep/Diamond Pushups
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Monkey crawl out and back
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Bear Crawl Out and Back (in an A-frame position, pressing hips up and loading shoulders, move opposite arm and leg forward at the same time)
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Frogger out and back (from deep squat position, plant hands in front of body, and pull/hop legs to hands and repeat)
Player 3: ERG
Player 4: Works through Core board, picking up where they left off last RND
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:30 Heavy 1KB Overhead Hold per side (or max hold if less than :30)
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:30 Heavy 1KB Rack Hold per side (or max hold if less than :30)
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:30 Side Plank Hold per side
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15 Lemon Squeezes or V-ups
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10 Hanging Alternating/Rotational Knees to Chest (knees to opposite elbow)