Warm Up
3 rounds
30 jacks
15 air squats
5 rope pull-ups
1 wall walk
Skill
Partner 5k row(switch every 500m)
Workout
2 rounds
2 min plank
2 min active squat hold
1 lap sandbag, dball or double plate bear hug hold.
15:00 cap. 2:00 is Accumulated time in the holds.
T1: modify as needed
T2: as written
T3: same same