Fitness

For time with a partner

– 600m run (together) 

– 60 BB/DB push press

– 1200/900m row (200/150m splits) 

– 50 RKB swings

– 400m run (together)

– 40 wallballs

– 1200/900m row (200/150m splits) 

– 30 up/downs

– 200m run (together)

Performance

For time with a partner

– 800m run (together) 

– 80 shoulder to overhead (95/65)

– 1200/900m row (200/150m splits) 

– 70 RKB swings

– 600m run (together)

– 60 wallballs (20/14)

– 1200/900m row (200/150m splits) 

– 40 burpees over the rower

– 400m run (together)