Warm Up:

  • 500m Row Easy
    • Partner works AMRAP  5 Push Up to Down Dog / 10 Russian Lunges
      • Switch
  • 400m Row Moderate
    • Partner works AMRAP 5 Air Squats / 10
      • Switch
  • 300m Row Moderate
    • Partner works AMRAP 5 Supermans / 10 Scorpion Stretch
      • Switch
  • 200m Row Powerful
    • Partner works AMRAP 5 Burpees / 10 Wall Balls
      • Switch

Workout:

Part 1 )

  • 8 X 100m Sprints (each Partner completes 4)

Immediately followed by...

Part 2)

  • 8 Total Rounds (each Partner completes 4 rounds alternating)
    • 8 DB/KB Thrusters
    • 12 Double Unders (or 24 Singles)
    • 16 Cal Row