Warm up
Coaches choice
Strength
4 sets of 10
Banded or Strict Chin ups
Partner Workout
4 rounds
250 m row
15 burpee box jump over and overs 24/20
250 m row
Rest 2 min
*1 partner rows first 250. The other partner rows the second 250. The burpee box jump overs in the middle are shared however.
T1: burpee box step overs and overs
T2: as written
T3: 30/24
Durability Work
every 3 min x 15 min
ski 15/12
15 barbell rows 135/95
at 15 min mark
40 burpees