Movement Prep:

2 Rounds of...

  • 5 KB Windmills (L)
  • 5 KB Windmills (R)

Warm-up:

2 Rounds of

  • 1 Min Jump Rope
  • 5 Stride Stance Good Mornings (Each Leg)
  • 10 Cossack Squats
  • 15 Russian KB Swing
  • 20 Bear Crawl Touches
  • 250m Row

Strength:

10 Min EMOTM

  • 7-7-7-7-7 Barbell Row

Conditioning:

20 Min. AMRAP

Teams of 2

  • Athlete 1: Row 500m
  • Athlete 2: Rounds of...
    • 5 Push-ups
    • 10 Wall-Ball
    • 15 Rail Hops

**Switch every 500m Score Rounds & Meters

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