- Warm Up: 3 rounds – 10 Mountain Climbers, 10 Slide Unders
- Workout: 400 m Run/500 m row relay
- Directions: Complete 8 rounds Running 400 m (1/4 mi), resting between rounds only as long as it took you to run the preceding 400 m. If you have access to a rowing machine, you may substitute with eight 500 m rows and one minute rest between. Record times and rest intervals.
- Challenge: Jump Squats – as many as you can get in 2 minutes
- Active Recovery options: Breathing walk or Roll and Stretch
