Warm Up:

2 Rounds Of ....

  • :50 Row / :10 Rest
  • :50 Scorpion Stretch / :10 Rest
  • :50 Burpees / :10 Rest
  • :50 Bridge Stretch / :10 Rest

Workout:

100/1/max - 300/3/max - 500/5/max - 700/7/max

  • Row For Meters
  • Burpee Box Jump (30/24)
  • Max Rep Shoulder To Overhead (135/95)

Done with a partner.  One person works at a time, in this relay format.  Each round is meant to be completed as a sprint as your rest is while your partner is completing the work.  The Row is hard, the Burpee Box Jump is using the tallest box you feel comfortable using, and the Shoulder to Overhead (DB/KB/BB) weight should be challenging and your rounds ends when you loose your S2O rhythm.

Score is your overall Time and number of total Max Reps.

After Party:

Rest 4 minutes after workout - Partner 1 goes first...

3 Rounds of :20 Max Effort on Ski Erg / :40 Rest