Partner 1 row 200m while partner 2 run 200m, they switch 2 times (total 400m row and 400m run both)
Then, with light KB (2 rounds),
15 Gobelet Squat
15 Kb swing
15 Push press left
15 Push press right
1. Single leg flexion 2/
2. Banded pull apart 2x 10 each (Overhead and chest level)
[CAP 35:00]
A. Row 800m (partners switch every 200m) + 60 power clean
B. Run 800m (partners switch every 200m) + 60 Sumo deadlift high pull
C. Row 800m (partners switch every 200m) + 60 Shoulder to OH
D. Run 800m (partners switch every 200m + 60 Back squat
Complete in any order; ex: D-A-C-B or B-D-A-C.. As long as you finish the full work before moving on.
RX weight is: 95/65
RX+ is: 115/75