Teams of 3
150/120 cals AAB
180/135 cals Rower
210 Wall Balls 20/14
One partner works, one rests, one holds 45/35# plate.
Coed teams- use the heavier plate, bike is 50 cals per guy, 40 per girl, rower is 60 cals per guy, 45 per girl.
Switch whenever you want.
1:2 Work to rest ratio, so KEEP THE INTENSITY HIGH.