Fitness

In teams of two, with only one partner working at a time, complete the following for time:

– 1200m Relay Row (alternating 300 meters)

immediately followed by…

16 rounds (partners alternating full rounds) of:

– 8 Push-ups (scale if needed)

– 12 Russian KB swings 

– 16 Air squats

immediately followed by…

– 1200m Relay Row (alternating 300 meters)

Performance

In teams of two, with only one partner working at a time, complete the following for time:

– 1600m Relay Row (alternating 400 meters)

immediately followed by…

20 rounds (partners alternating full rounds) of:

– 10 Push-ups (full range of motion)

– 15 Russian KB swings (heavy)

– 20 Air squats

immediately followed by…

– 1600m Relay Row (alternating 400 meters)