Team Efficiency Row (10,000m with restrictions, see below)
The goal is to complete the row as quickly and efficiently as possible. However, if s/m count reaches 24 then you are penalized by adding to your overall finish time for each separate infraction. For example, if your final time was but twice during the row your s/m count hit 24 then you would be penalized making your new adjusted time .
Each team member rows 200m. then switches with another team member. Then move onto core exercises.
Core exercises: (10 each)
KTE’s + Mountain Climbers + Crossed Leg Sit Ups + MB Trunk Rotations