Warm-up

Partner Up!

A – Row 500m/400m

B – Right quad stretch on the wall

A – Row 500m/400m

B – Left quad/hip flexor stretch on the wall

 

Then grab a band –

2 rounds of

10 bandy good mornings,

10 bandy side steps in each direction.

*Make sure to keep space in-between the feet and tension on the band at all times in the sidesteps.

 

Strength

Every 2 Minutes for 12 Minutes

2 Pause Backsquats

*Full 2 second pause at the bottom.

 

Partner WOD(20 minutes)

Row a 5k for Time

While one partner is rowing the other partner will accumulate as many Sit-ups as possible

 

Score= 5k Time & Sit-ups

 

 

Extra Work
5 Rounds
Every 3:00
12/10 Calorie Bike
1:00 Heavy KB Hold at the chest
Rest remainder of 3:00