Warm Up:

Row while your partner completes the following...

  • 1:00 Jump Rope
  • 15 sec Sampson Stretch - R
  • 15 sec Sampson Stretch - L
  • 10 Good Mornings
  • 10 Russian Lunges
  • 5 Push Up to Down Dog
  • 5 Hanging Shrugs

Go through 2 Rounds each.  Take 5 powerful Strokes every :30 or so as you Row.

Workout:

Complete with a Partner.

  • 6 Min AMRAP
    • ax Cal Row
    • 30 OH Walking Lunge
      • 2 Min Rest
  • 6 Min AMRAP
    • ax Cal Row
    • 20 Box Jumps
      • 2 Min Rest
  • 6 Min AMRAP
    • Max Cal Row
    • 10 Strict Pull Ups