Skill:

Partner Row

Row 300m

6 alternating rounds

 

For total time

 

Conditioning:

“Two Ladies and a Dude”

Partner style*

4 rounds of “Lola”:

30 Double Unders

20 Knees-2-Elbows

10 Handstand Push-ups

…then

6 rounds of “Cindy”:

5 Pull-ups

10 Push-ups

15 Squats

…then

8 rounds of “Rooster”:

10 Burpees

20 Double Unders

 

For Time

*For Lola and Cindy, partners alternate exercises each round. For Rooster, partners alternate rounds.

 

Flexibility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

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