Warm Up:

2 Rounds Of ....

  • :50 Row / :10 Rest
  • :50 Scorpion Stretch / :10 Rest
  • :50 Mountain Climbers / :10 Rest
  • :50 Plank to Down Dog / :10 Rest

Workout:

Complete with a partner

9 Rounds Each of...

  • 300m Row
  • While Partner does Double KB Hold

Rounds 1 - 3:  Partner Holds KB Lockout Overhead

Rounds 4 - 6: Partner Holds KB in Rack Position

Rounds 7 - 9: Partner Holds KB in Suitcase Deadlift