Warm Up:

With a Partner, each complete the rowing piece before you move on to the next one.

  • 100m Row Arms Only
    • Partner does Max Rep Plank Shoulder Taps
  • 200m Row Arms and Body Swing
    • Partner does Max Rep Side Plank, Rotate to Push Up, Rotate to Side Plank, Repeats
  • 300m Row Arms, Body Swing, 1/2 Slide
    • Partner does Max Rep Reverse Burpees
  • 400m Row Full Strokes
    • Partner does Max Rep Burpees


For Time:

6 - 18 - 30 - 21 - 12 - 3

  • Row for Calories
  • KB Swings (over head) 24/16

This workout, when done with a partner, is performed in a waterfall style where one cannot advance to the next movement until their partner advances.  If done as an individual, rest is taken as needed.