FITNESS
Warm-Up.
One set of:
Run x 800 meters
Row x 500 meters
Perform these efforts at a light and sustainable pace, nasal breathing encouraged
Followed by…
Two sets of:
Wall Walk x 2 reps
Kneeling Banded Lat Pull-Down x 20 reps
Followed by…
Two sets of:
Kip Swing x 6 reps
Dumbbell Goblet Squat x 6 reps
Then…
A.
In teams of two, complete the following for time:
2000 Meter Relay Row
1600 Meter Relay Run
120 Single-Arm Dumbbell Thrusters
80 Toes to Bar or V-Ups
40 Strict Pull-Ups
20 Wall Walks
Throughout this workout, only one partner will be working at a time. For the row, switch every 500 Meters, and for the fun, switch every 400 Meters. Partition the rest of the repetitions however you deem best.