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Row 500m
Then,
2 Rounds:
5 Burpee pull-ups
10 yards Pigs on ice skates
5 push-ups
5 Cossack squat (each side)
5 Arms (over and back)
10 Ring out the towel (each side)
10 Pogo jumps
10 Squat to stand
10 Forward/back jumping jacks
10 Arm circles
10 Back stroke (each arm)
Patner WOD
AMRAP 12 Minutes:
12 Calorie Row
12 Alternating Kettlebell Swings
One athlete will row while the other completes the swings. Athletes will switch stations and begin the next round, only after both athletes have completed their reps.
End with partner 400m run.
Banded Hip Extension: 2 minutes each hip (4 minutes total)
Low Back Lacrosse: 2 minutes
