Partner Abs

Warm up:

Soldier Walking

Arm Circles

Bird/Dog


Complete one of the following options, with a partner (Individual option outlined below)-

Option 1 > 1 Month:

While one partner completes a 200 m row, the other completes the movement. Then they switch. Limit rest during the switch and between different exercises. Each couplet is performed 3 times, so each team member rows 3 times per couplet. Couplet are as follows:

Wall Sit

Plank (High or Low)

Bicycle Crunches

Glute Bridges


Option < 1 Month*:

While one partner completes a 200 m row, the other completes the movement. Then they switch. Limit rest during the switch and between different exercises. Each couplet is performed 2 times, so each team member rows 3 times per couplet. Couplet are as follows:

Wall Sit

Plank (High or Low)

Bicycle Crunches

Glute Bridges

*Take breaks when you need to


Cool Down:

Down Dog and Child's Pose

Scorpion Stretches

3 Sets of 30 Seconds Each Lower Back and Piriformis Stretches

QL Stretch


This may be completed individually-

3 Rounds of:

200 m Row

1 Minute Wall Sit


3 Rounds of:

200 m Row

1 Minute Plank


3 Rounds of:

200 m Row

1 Minute Bicycle Crunches


3 Rounds of:

200 m Row

1 Minute Glute Bridges


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