Warm Up
4 Rounds: (progress the Row each round)
10 Rower Strokes (legs only- damper on 8-10)* -10 Scap Pull-Ups- 10 Alt. Groiners -10 Cossack Squats
*1. Rower Strokes (legs only), 2. Rower Strokes (arms only), 3. Rower Strokes (legs, then arms, arms, then legs), 4. Full speed Strokes
Progress to 5 Kipping Swings for Rounds 3 & 4
Skill
Movements Of The Workout
Partner Workout In Team Of 2
For Time*
100 Cal Row
100 Pull-Ups
30 Front Squat (185/125)|(135/95)
50 Pull-Ups
50 Cal Row
30 Front Squat
*P1 works while P2 rests. Workout must be completed in order. Split reps any way. Front Squat comes from the ground. C2B is optional for teams. Row can be split any way.