- RX -For time with a partner:1,000m run- Split the runs. One person works at a time.Right into...50 Curtis-P Complex (55/75 lb)** Both partners perform 4 burpees at the TOP of each minute.Finish with...800/1,000m row- Split the row. One person works at a time.- One person works to accumulate the Curtis-P Complex at a time, switching every minute. The partner on the barbell can start accumulating Curtis-P Complexes as soon as they have finished doing burpees.
- INTERMEDIATE -For time with a partner:800m runRight into...50 Curtis-P Complex (45/55 lb)** Perform 3 burpees at the TOP of each minute.Finish with...600/800m row- Partners split the row and run. One person works to accumulate Curtis-P Complex at a time, switching every minute.
- BEGINNER -For time with a partner:800m runRight into...30 Curtis-P Complex (35/45 lb)** Perform 2 burpees at the TOP of each minute.Finish with...600/800m row- Partners split the row and run. One person works to accumulate Curtis-P Complex at a time, switching every minute.
Partner row-ling warm-up• Teams of two: Athletes alternate work and rest.• Teams of three: One athlete rows, one athlete rests, and one athlete holds a plank. Athletes rotate after the rowing athlete gets off of the rower.AMRAP 7:Partner A: Rows to 100m. For every meter Partner A rows under or over 100m, partner two must perform that many reps of a penalty movement.Partner B: As soon as they finish performing the penalty reps, Partner B gets on the rower to row 100-m. Partner A will then perform the penalty reps.Penalties:Round 1: Air squatsRound 2: Push-upsRound 3: Sit-upsRound 4: Burpees
1 set::30 pigeon stretch/side1:00 straddle stretch