MetCon

On A 40-Minute Timer Complete:

0:00-4:00

500m Row Sprint

4:00-8:00

500m Row Sprint

8:00-12:00

500m Row Sprint

12:00-16:00

500m Row Sprint

16:00-20:00

500m Row Sprint

20:00-30:00

AMRAP of:

12 Burpees

16 Pullups

30:00-40:00

AMRAP of:

12 Weighted Box Step Ups (W: 20/35 M: 24″/50#)

16 SA DB S2OH (35/50# – Switch Every 4th Rep)