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
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