Conditioning:
Teams of 2
5 sets each
P1 – 400m Run
P2 – Max Meter Row
- Switch when partner finishes the run and continue alternating until both partners have completed 5 sets of Run and Row. Every 250m rowed is 5 seconds off your total time.
Individual Version:
5 sets
400m Run
500/425m Row
Time Cap 25
Accessory:
1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min calf stretch off box (each side)