Movement Specific Warmup:

1 minute easy pace row
45 seconds moderate pace row
30 seconds fast paced row

2 rounds:

30 second each movement
Spiderman stretch
Front plank
Shoulder taps
Pushups
Burpees
Line Hops
Bottom Squat Hold
Air Squats
Lunges
Jump Lunges

W/ Light Kettlebell:

2 rounds:

30 seconds each movement
Deadlifts
Quarter Swings
Russian Swings
Full Swings

Teams of Two

For Time:

150 Air Squats

3 rounds:
30/20 Calorie Row
40 Russian Kettlebell Swings (70/53lbs)
*partner A holds KB while partner B rows, RKBS*

100 Jumping lunges

2 rounds:
40/30 Calorie Row
20 Kettlebell Swings (70/53lbs)
*partner A holds KB while partner B rows, KBS*

75 Medball Squat Cleans (30/20lbs)

1 round:
70/50 Calorie Row
50 Lateral Burpee Over Rower


*partners split reps as needed

SCALING OPTIONS:

KBS:
Pick a weight that you could do 10 reps completely fresh.

Jump Lunges:
Regular Lunges

Burpee Over Rower:
Regular Burpees