Warm Up:

  • Row While your Partner does 12 Good Mornings /switch
  • Row While your Partner does 12 Scorpion Stretches /switch
  • Row While your Partner does 12 Spiderman Steps /switch
  • Row While your Partner does 12 Boot Strap Squats /switch

Sprints:

You and a partner complete each round. Gradually build intensity.

  • :30 Row
  • :30 Row
  • :30 Row
  • :30 Row @ Max Effort*

*this average split will = X

Workout:

You and your partner complete each round

1:00 @ X + 20

1:00 @ X + 15

1:00 @ X + 10

1:00 @ X + 5

1:00 @ X

1:00 @ X + 5

1:00 @ X + 10

1:00 @ X + 15

1:00 @ X + 20