5 Rounds for Time:
400 Meter Run
*In a team of 3, rotate on the run . Waterfall the start. Work on holding a consistent pace.
On the start one person is running the other two are waiting as soon as first person gets back they start rowing and second person starts the run etc
The actual rest will vary depending on your runner your waiting on
3 Sets for Quality:
15 Inverted Rows
30 Ab Mat Sit Ups