in teams of 5, every 2 minutes for 30 minutes perform the follow:
station 1: 400m/300m row
station 2: 50/40 hammer slams on tire
station 3: 8-12 atlas to shoulder (go heavy)
station 4: 200m/150m farmer carry 24/16 kg (each hand)
station 5: rest
* each team member start in a different station.
* team members switch stations every 2 minutes and perform reps/distance as written above.
* total of 3 round for all 5 stations.
good luck! :)