Fitness

For time w/ a partner:

– 800m row (200m splits)

– 80 plate ground to overhead

– 800m run (200m splits)

– 80 plate hold walking lunges 

– 800m row (200m splits)

– 80 abmat sit-ups

– 800m run (200m splits)

– 80 up/downs

– 800m row (200m splits)

Performance

For time w/ a partner:

– 1000m row (250m splits)

– 80 plate ground to overhead (45/35, 35/25, 25/15)

– 800m run (200m splits)

– 80 OH plate walking lunges 

– 1000m row (250m splits)

– 80 abmat sit-ups

– 800m run (200m splits)

– 80 up/downs

– 1000m row (250m splits)