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

69 views4 comments

Recent Posts

See All

Alisha 2.0

Warm-up: 40 Jumping Jacks Soldier Walking Neck/Chest/Shoulder Mobility 5 Yoga Worms 20 Superman Back Ext Option 1 > 3 Months For Time 30 - 25 - 20 - 15 - 10 reps of: BB Bent Rows 95/135 Box Jumps 18"

Deads, Manimals & Run

Warm-up: 2 Rounds *Less than 1 Month 1/2 reps 10 Yoga Worms 1:00 Plank 30 Glute Bridges Then, Down Dog to Runner's Lunge & Twists Arm Circles Deadlifts Option 1 > 3 Months 3 Sets of 5-8 reps of Deadl