Warm Up:

Athlete A Work : Athlete B Work- then switch positions

100m Row : Number 4 Stretch
200m Row : High Plank to Down Dog
300m Row : Alt Spiderman Steps
200m Row : Russian KB Swings
100m Row : Alt Box Step Ups


Complete with Partner for time.

100 Cal Row
80 KB Swings
60 Cal Row
40 Box Jumps
20 Cal Row