Warm Up:

Row through the Pick Drill

While Partner completes...

  • 5 Tea Pots - R
  • 5 Tea Pots - L
  • 10 Air/Goblet Squats
  • 10 Russian Lunges
  • 15 Good Mornings
  • 15 Plank to Down Dog

Workout:

For Time:

  • 300m Row - Partner 1
  • 300m Row - Partner 2
  • 200m Row - Partner 1
  • 200m Row - Partner 2
  • 100m Row - Partner 1
  • 100m Row - Partner 2

Rest 2:00

  • 200m Row - Partner 1
  • 200m Row - Partner 2
  • 400m Row - Partner 1
  • 400m Row - Partner 2
  • 600m Row - Partner 1
  • 600m Row - Partner 2

25 Min Cap

 

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