in groups of 5 or 6:
15-1 ladders of:
– box jump
each team member gets a number, and rows 400m, then 300m, then 200m in order.
when not rowing, goal is to complete the 15-1 ladder before team completes 3 rowing stations.
if your turn comes on the rower, stop where you are and pick up where you left off.
500m goal time is 2 min. women, 1:45 men for all rounds.