Warm Up
Team Warm Up
1k Row In teams of 2, alternate every 250m.
While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)
With the Same Partner: Amrap x 5 Minutes 5 Burpees in-sync -10 Sit-ups in sync- 15 Air Squat + Jumping Jack in-sync*
*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.
Skill
Movements of the Workout
Workout
I. Run 1 Mile then in Remaining Time Max Meters on Rower
(Score is Meters. Also Note Mile Time)
-Rest as Needed*
II. Amrap x 12 Minutes
6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups
*Rest at Least 5:00 b/t Efforts