Partner rowing warm-up | 10:00
On an 8:00 clock:
Partner A rows to 100 meters. For every meter partner A rows under or over 100 meters, Partner B must perform that many reps of burpees.
Partner B: As soon as partner A gets off the rower, partner B performs their penalty reps, then starts on their own 100-meter row.
– Before starting their second 100-meter row, Partner A must perform their penalty reps.
– RX –
10 rounds for time with a partner:
16/20-cal row
20 single-arm DB cleans (35/50 lb)
– Partners alternate full rounds.
– INTERMEDIATE –
10 rounds for time with a partner:
14/18-cal row
20 single-arm DB cleans (20/35 lb)
– Partners alternate full rounds.
– BEGINNER –
6 rounds for time with a partner:
11/15-cal row
20 single-arm DB cleans (10/15 lb)
– Partners alternate full rounds.
– MASTERS 55+ –
10 rounds for time with a partner:
14/18-cal row
20 single-arm DB cleans (20/35 lb)
– Partners alternate full rounds.
Post-workout accessory
On an 8:00 clock:
Low-ring support practice
1 round:
:30 couch stretch/side
:30 hamstring stretch/side
– AT-HOME –
5 rounds for time:
10 shuttle runs
20 single-arm DB cleans (35/50 lb)
– 1 shuttle run is 25 ft out and back.
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