PART 1. PUSH PRESS
5-3-2-1-1-2-3-5

PART 2.
In teams of 4, on a 10:00 clock:
Accumulate as many meters as possible on the rower
Accumulate as many Wall Balls as possible (Compete/Train = 14/20; Sweat = 10/12)

Share the work any way you choose
The Rower and Wall Ball must always be in motion
Each athlete must contribute to both Rowing meters and Wall Balls
Keep a running count for Wall Ball and log meters at the end
Score = Meters and Wallball Reps combined.

 

or, if you want to do individual…

on a 10:00 clock:
10 Cal Row
20 Wallball (Compete/Train = 14/20; Sweat = 10/12)
Score = Meters and Wallball Reps combined.

AT HOME
2 TABATAs
8 rounds, :20 on :10 Off
Tabata 1: Double Dumbbell Floor Press
Tabata 2: Single Arm Dumbbell Thrusters (Switch Arms Each Interval)

EQUIPMENT-FREE
2 TABATAs
8 rounds, :20 on :10 Off
Tabata 1: Push-ups
Tabata 2: Russian Twists