A. Warm-Up
500m Row
50 Banded Good Mornings
B. Strength
3 sets of:
Dumbbell Deadlift 20 reps
Banded Hip Thrust 20 reps
C. Partner WOD
30 Min AMCAP (As Many Cals As Possible)
Partners A Rows/Rides the entire time while Partner B completes the following:
20 Kettlebell Swings
10 Wall Balls
10 Box Jump
10 Sit-ups
When Partner B completes the work, partners switch positions. Repeat for 20 mins.
Keep track of total calories rowed as a team.
D.
100 Sit-Ups