Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke)
20 Mason Twists
For Time with Partner:
5k Row + 150 Burpees Over Rower
One partner works at a time. During the row, athletes must complete a total of 150 burpees over the rower between them. They may break them up as they please, but must must row at least 500m (total) before beginning the burpees.
Split Stance Romanian Deadlift/Half Kneeling Press/Bulgarian Split Squat
20 Minutes @ Moderate Pace:
10 Split Stance Romanian Deadlift/side
10 Half Kneeling Press/side
10 Bulgarian Split Squats/side
All exercises should be performed with moderate weight. Emphasize pausing at both ends of the range of motion and keeping movement controlled and precise.
Split Stance RDL: May be loaded with barbell, dumbbells, or kettlebells.
Half Kneeling Press: Dumbbell or Kettlebell.
Bulgarian Split Squat: Dumbbells or Kettlebells at sides.