Warm Up:

Row

  • 3 min @ 24
  • 2 min @ 26
  • 1 min @ 28

while your Partner completes...

AMRAP of

  • 5 Push Ups
  • 10 Hanging Shrugs
  • 20 Tea Pots (10 each side) 

Sprints:

5 Rounds Each. (Alt with Partner)

  • :30 Sprints / ~ :40 Rest

Set Monitor up with Intervals:Time :30 Work / :10 Rest

 

Workout:

Done with a Partner in Waterfall Style (meaning you can't move on until the person in front of you has completed their reps on that movement)

8 - 16 - 24 - 32

  • Row for Calories
  • 1 Arm Shoulder to Overhead (split number of reps between sides R and L)