Prep
Partner 1 rows as close to 100 Meters as possible while Partner 2 completes 10 Air Squats and 5 Sit-ups. For every Meter over 100, Partner 1 must do that many Burpees. Complete 3 full rounds each.
A.
6 Rounds For Quality
500 Meter Bike
120 ft Single Arm Farmers Carry Left (62/44)
50 Single Unders
200 Meter Row
120 ft Single Arm Farmers Carry Right
– Goal: Nasal breathing, steady pace. The Row and Bike are interchangeable here, switch as necessary to facilitate a smooth class flow.
Rx+: (70/53)
L3: (53/35)
L2: (44/26)
L1: (35/20)
B1.
Half Kneeling High Low Band Chop
3 x 8 each. Rest 60s.
B2.
3 x 6-8 3s in 3s out. Rest 60s