Fitness

For time with a friend:

– 800m row

– 70 plate ground to overhead

– 800m run

– 60 plate hug/prisoner lunges

– 800m row

– 50 pull-ups/ring-rows

– 800m run

– 40 up/downs

Performance

For time with a friend:

– 1000m row

– 80 plate ground to overhead

– 800m run

– 70 OH plate/plate hug/prisoner lunges

– 1000m row

– 60 pull-ups/ring-rows

– 800m run

– 50 burpees over rower