Warm-up

Strength:

3 sets

1a) 1-1-2 Bench Press x 6 reps

1b) Strict Chin-up x 4-6 reps

Conditioning:

2-person team

For Max Calories as a Team on the Erg in 20min

1min of Rowing while partner is in static hold, then switch, for 2 rounds of the following:

– Wall Sit

– Elbow Plank

– Dumbbell Farmer’s Hold

– Bottom of Squat Hold (active)

– Double Dumbbell Overhead Hold