Row
Weighted Plank (45lb guys/25lb ladies)
Slamball Slam
Power Step Up (one foot on box, fast step up into a jump, land in the same starting position with foot on box; switch every 5 reps)
TRX Front Raise
Mountain Climber

Round 1: Slamball is timer- 20 slams
Round 2: Rower is timer- 200m row
Round 3: Trainers choice

15min circuit

Record your 200m time on the rower

18mins