Warm Up:

1 Round Each - One Partner Rows while the other Partner completes:

  • 10 Good Mornings
  • 20 Plank Shoulder Taps
  • 30 Stationary Lunges
  • 40 Banded Side Steps (20 each direction)


In Teams of 3.

  • Partner 1: Row 1000m
  • Partner 2 and 3: 75 Burpees (one person works at a time)

CHALLENGE:  Each person will get a chance to Row 1000m and try to beat the time it takes the other two partners to complete a total of 75 Burpees.  All work stops when one of those two goals are met.  At this time, the penalty work begins.

IF, the rower finishes first - The partners must each complete 25 OH Walking Lunges

IF, the Burpees are completed first -  The Rower must complete 25 OH Walking Lunges