CAPACITY

1000m row/run
50' Overhead Walking Lunges (45-135)
20 Burpees

~rest exactly 3 minutes~

1000m row/run
50' Front Rack Walking Lunges (45-185)
20 Burpees

~rest exactly 3 minutes~

1000m row/run
50' Back Rack Walking Lunges (45-205)
20 Burpees

~rest exactly 3 minutes~

Sit-ups - 3 sets x 20 reps

Then:

Accumulate 5 minutes in the front leaning rest

*Competitor, *Established, and *Recruit. Pick comfortable weights in the ranges listed above.

Post time of each to comments.