| Warm Up |
| 8 minutes: Banded pass through x 10 + Banded OHS x 10 + Band OH Forward lunge stretch x 20s/20s + Supine scorpion x 4 – Couch stretch x 1m/1m – Frog stretch x 2 minutes |
| Strength |
| 10 minutes: – Barbell step back lunges x 10 total – Banded knee lifts x 12/12 – Half kneeling banded upward chops x 10/10 (cut off 38 min after) – Front squats: 5-5-5-5 |
| Work |
| Partner 3k Row (15 pulls each turn) – Every 2 minutes complete the task then return to your rower until your meters are reached. Alternate between tasks (only 1 at a time). Both partners can move at the same time during tasks. 2 minutes restarts when you return to rower (no continuous running clock): 1. Alt. V-ups x 20 each person 2. 10 headcutters per person 3. Alt. KB Snatch (or clean and press) x 8 each person |
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