Warm Up
WITH A PARTNER
3 ROUNDS EACH (5 MIN CAP)
P1: :30 Row – Provide one focus each time they’re on the rower*
P2: 6 Up-Downs + 10 Alt. Deadbugs**
Round 1: Legs + Hips w/slight lean back (arms stay straight)
Round 2: Legs + Hips + Arms + ½ slide forward
Round 3: Full strokes – focus on aggressive kicks but keep the
strokes/minute under 27
**For the 3rd round, switch to 5 Burpees + 10 Sit-ups
PARTNER WORKOUT
IN TEAMS OF 2
FOR TIME
400/320 Cal Row*
*P1 rows while P2 completes 2 Rounds of 7 Burpees and 14
Sit-Ups. Once P2 finishes 2 rounds, the partners switch.