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“Yankers” – Friday 11-30

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Partner Up!

Row 90/75 Cals as a Team

*The partner who is not rowing must hold the bottom of an active squat. If the squatting partner needs to stand for a break, switch positions.




  1. Push-press


  1. Push-Jerk




90 Calorie Row

60 Wallballs

30 Shoulder to Overhead (155,105)


Level 3- 135,95

Level 2- 115,75

Level 1- 95,55


Coaches Note – Row will be somewhere around 5-6 mins or 1500m.  Try to row at your 2k pace or just off of it and see if you can hang on to the pace for the Wallball and STOH