**Senior Teens @ 4:15pm**


Every 8 mins, for 40 mins (5 sets) for times:
Row 500m
15 Burpee Box Jump-Overs (20″/24″)
Run 400m

Modify the workout appropriately such that you get at least 90 seconds to 2 mins of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 7-min mark, scale back accordingly.