Warm Up:

2 Min Intervals / change SR every :30

  • 16-18-20-22
    • Switch with Partner
  • 24-26-28-30
    • Switch with Partner
  • 30-28-26-24
    • Switch with Partner
  • 22-20-18-16

Fun:

6 Min Max Meters in a group of 3+

At 3, 2, 1, Go....on athlete is on the rowing machine and begins to row.  They take 30 STROKES to get as many meters as they can. Meanwhile the rest of the group has begun a steady state of burpees.  Once that first athlete is done, the next athlete gets on and the first athlete joins the burpees.

Workout:

Complete with a partner in relay format:

12 Min AMRAP

2 - 4 - 6 - 8 - 10 - 12 - 14 - ......

  • Russian KB Swing
  • Goblet Squat
  • Kayakers
  • Row for Cals