Warm-Up
3 Sets, For Quality
200m Run
Rowing Golf
Row to 1000m w/Partner
*switch partners every 100m, if partner rows to 97m then both partners must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must do 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish your workout.
*record times: Fastest we have seen is 4:01
"Grand Theft Auto"
3 Rounds For Time
Row 500 meters
21 Burpees
Run 400 meters
Time Domain: 13:00-17:00 minutes
Time Cap: 22:00 minutes
Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00Updog Pose
Optional Accessories
3 Sets, For Quality
15 GHD Hip Extensions
:30 seconds Sorenson Hold
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