GROUP WARM-UP
1 Round of:
:30 Row
50 Meter sled push
10 Russian kettlebell swing
:30 row 
100 m run 

INTERVALS
4 sets of:
15/12 Calories row
100 Meter sled push
15 Russian kettlebell swing
Rest 3 minutes between sets

MIDLINE
2 Sets of:
100ft sandbag carry
100ft farmers carry