3x:30 weighted planks 45/25; pair up with someone; put the plate on the partners back and then hold a squat at the bottom with good technique and posture for the duration of the :30.
30 Russian twist w KBS
30 Lower Leg Raise
Death by Calories on the rower
“Death by” means that on minute 1, the athlete rows 1 calorie. Minute 2 the athlete rows 2 calories. Minute 3 the athlete rows 3 calories. And so forth. When the athlete fails to complete the calories required in that minute they are finished. Score is number of completed rounds.