Warm up


200m row

10 burpees

30” wall sit with band around the top of the knee

30” front rack stretch



Teams of 2


300 cals on the rower

Every 2’ switch with your partner

**Each partner must complete 10 Front squats @135/95 + 10 Burpee over the bar in order to get on the rower




Front Squat

L1: 115/85

L2: 95/65

L3: 75/55

L4: 45/35 or Goblet squat