Warm-up:

Strength:

Every 2min x 10min Deadlift x 10-8-6-6-4

TnG. Double overhand, no mixed grip.

Conditioning:

The row should take you 60sec or less and the dumbbell movements should be unbroken. No Rx but adjust the calories and weights accordingly.

2 person team. You-go-I-go rounds

As Many Rounds and Reps as Possible in 10min of:

15/12 Calorie Row

12 Dumbbell Deadlifts

Straight into:

As Many Rounds and Reps as Possible in 10min of:

15/12 Calorie Row

12 Front Rack Reverse Lunges