For time- Pick one
3K Row
1.5 mi Run (start from BM room then 3 track laps)
*scale distance as needed, goal is to complete in under 15 minutes

Then, at the 20 minute mark

10 minute EMOM
:40 on, :20 rest (no measure)

Odd- (2) KB front rack box step ups 24/20”
Even- weighted ab mat sit ups (weight plate)
*Pick a weight for these 2 movements that you can continually work for :40