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

EMOM x 10:
- Min 1: 5 Deficit Push-ups (Scale: Knees, Elevated Hands) + 5 Ring Rows
- Min 2: 100m Run + 15 Air Squats

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.

- 30-50 calories each set.
- Consistent paces across the 3-minute effort.
- Build stamina and conditioning.
- Increasing the pace with each effort. Sets 4 and 5 should be at a pace that is challenging to hold for the entire 3 minutes.
- Keep your chest high and push/pull with your arms and legs.
- Air bike modifications: Echo bike, assault bike, C2 bike, ski, row, run