Warm-up:

Strength: Every 90sec x 24min (4 sets) of:
1- 30sec Iso Hold at Stomach + 10 Supinated-Grip Bent-Over Barbell Rows @ 2010
2- Pulsing Kettlebell Sumo Squats x 6 reps
3- Straight Arm Banded Lat Pull-downs x 15 reps @1111
4- Front Rack Alternating Reverse Lunges x 10 reps @3111

Conditioning:

2 person team

As Many Calories or Rowing or Biking as Possible in 12min

*Pick ONE erg or bike per team. Split/partition in any way