1 set:
1:00 row, slow
Alternating Samson stretch

1 set:
:30 row, moderate
Alternating scorpion stretches

1 set:
10 synchronized sit-ups

1 set:
:30 row, fast
Unloaded good mornings

1 set:
:30 row, fast
Inchworms

- RX -
For time with a partner:
100-cal row
50 synchronized sit-ups
100 KB swings (35/53 lb)
50 synchronized sit-ups
100-cal row
- While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.

- INTERMEDIATE -
For time with a partner:
75-cal row
50 synchronized sit-ups
75 KB swings (35/53 lb)
50 synchronized sit-ups
75-cal row
- While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.

- BEGINNER -
For time with a partner:
50-cal row
25 synchronized sit-ups
75 KB swings (18/26 lb)
25 synchronized sit-ups
50-cal row

- MASTERS 55+ -
For time with a partner:
100-cal row
50 synchronized sit-ups
100 KB swings (26/35 lb)
50 synchronized sit-ups
100-cal row

Post-workout
1 set:
200-meter single-arm kettlebell overhead walk
- Switch arms as needed

1 set:
1:00 couch stretch/side
1:00 hamstring stretch/side

For time with a partner:
50 shuttle runs (25 ft)
50 synchronized sit-ups
100 single-arm DB hang snatches (35/50 lb)
50 synchronized sit-ups
50 shuttle runs (25 ft)
- 1 shuttle run = 25 feet down, 25 feet back.