A. GENERAL (6:00)
In Pairs Rowing / Skiing / Biking
Amrap 6:00
50m
100m
150m
200m

While one partner rows the distance, the other partner is performing:
- 10 Reverse Lunges
- 5 Burpees no push ups

Partner 1 rows 50m, partner 2 performs the arms, when they switch partner 2 rows 100m, partner 1 does the amrap, etc.

B. MOBILITY/ACTIVATION (5:00)
2 sets
5/5 PNF Pigeon Stretch
10/10 Adductor Rock Back
10 Deadbugs

C.SPECIFIC (5:00)
Burpee Get Up Overs
- 4 Burpees
- 4 Burpee Step up Overs
- 4 Burpee Jump Overs
- 4 Burpee Get up Overs

AMRAP 20
250m Row / Ski / 500m Bike / 200m Run
6 Burpee Climb up Overs @ 30"

Score: Rounds + Reps
Time cap: 20:00
Kilograms: 52/34, Beg: 20/15, Int: 43/30

Scaling Options
Beginner
250m Row / Ski / 500m Bike / 200m Run
6 Burpee Step up Overs @ 20""

Intermediate
As Written

Team Workout
AMRAP 20
250m Row / Ski / 500m Bike / 200m Run
Max Burpee Climb up Overs
*Score: Number of Burpee Climb up Overs

Plank Bird Dogs
3 x 10/10

Goal: Core Accessory