Partner Rowing Warm-up:
Partner A rows for 60sec while Partner B is in static hold:
1) Plank Hold
2) Wall Sit
3) Hollow Hold
Strength: 4 sets
1a) Strict Weighted Pull-ups x 5 reps
1b) Super Slow Front Squats @5151 x 4 reps
Conditioning:
2 Person Team
3rds each
12/8 Calorie Row
8 Dumbbell Front Squats
3rds each
12/8 Calories Row
12 Alternating Reverse Dumbbell Lunges
Rx 35/25
Rx+ 50/35