Essentials
A.
Team of 2-3 People
20min
Row x 2500 Meters (Every 250m you have to switch Team members)
With the Remaining Time AMRAP
Burpees x 5 reps
Kettle Bell Swings x 10 reps
*One person has to complete the whole round before switching to the next team mate*
Fitness
A.
Team of 2-3 People
20min
Row x 2500 Meters (Every 250m you have to switch Team members)
With the Remaining Time AMRAP
Burpees x 5 reps
Kettle Bell Swings x 10 reps 55/35
*One person has to complete the whole round before switching to the next team mate*
Performance
A.
Team of 2-3 People
20min
Row x 2500 Meters (Every 250m you have to switch Team members)
With the Remaining Time AMRAP
Hang Squat Clean x 5 reps 185/125
Wall Balls x 10 reps 20/14
Double Unders x 15 reps
*One person has to complete the whole round before switching to the next team mate*