"The Bear Complex"
7 sets of the sequence:
Rest between rounds.
NO resting on the ground (even to re-grip). Re-gripping equals a foul. 5 burpee penalty for every foul to be performed at the end of the workout.
In teams of 3...run through relay style. One athlete must complete whole set before next member starts. Each athlete to complete 8 rounds each.
Row - 10 calories women, 15 calories men
10 Box jump overs (as fast as possible)
Rest in rotation. Score is TIME to complete 8 rounds each / 24 total rounds.