With a partner complete the following couplets for time:

Alternating Battle Rope Waves

200m Run/Row


200 m Run/Row

Box Jumps

200m Run/Row

KB Clusters 25/35

200m Run/Row

Repeat with a 400m Run/Row

*One partner completes reps while the other partner is running. Once they return, the second partner runs.

*Keep track of total reps completed for the team for each of the exercises (optional way to measure progress)

*Points given for awesome team name

*Maybe completed without a partner or with more than one

Post Time and Team Name to Comments

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Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months @ Home: Put exercises into a hat and draw after each run Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then sp