Every 3:00, for 6 total sprinting efforts, complete:
30 Calorie Row, 30 Calorie Ski or 6 Lengths Sled Push (70/25)
You'll do each of the above movements twice. This should be as fast as possible to earn as much rest during the 3 minutes.
4 rounds, for time, of:
500 Meter Row/Ski
400 Meter Run
40 Abmat Sit-Ups