Warm Up:

While waiting for partner to complete a round, complete 1 Inchworm Complex

Round 1:

  • 10 Strokes Arms Only
  • 10 Strokes Arms / Body Swing
  • 10 Strokes Arms / Body / Half Slide

Round 2:

  • 10 Strokes Legs Only
  • 10 Strokes Legs and Body Swing

Round 3:

  • 10 Strokes Half Slide Rowing
  • 10 Strokes Full Stroke Rowing
  • 10 Strokes Full Power Rowing

Sprints:

4 Rounds Full Effort 250m

Alternate with Partner

Workout:

4 Rounds (:45 work / :15 rotate)

  • Row for Meters
  • Anchored Candlesticks
  • Wall Balls
  • Ski for Meters
  • Alt Plank Reaches