Buy in:Tabata downdog. Mobilize. Warm up your front squat.
Front Squat 3 sets of 8 reps straight sets.
In teams of up to 3 complete as many rounds as possible in 12 minutes of:
Row 200 meters
7 Front Squats 95/135
Each member works at a different station, no leap-frogging. Use a rack for the squats. If there are no rowers use a bike (haha) and do 10 calories for women/15 for men.