A. Conditioning

In teams of two, one person works at a time

2000m Row


10 Rounds of

10 Wall-Ball Shots 20#/14# to 10’/9′

10 Bar Dips *scale to bench dips *coaches challenge ring dips

10 DB Burpee Deadlifts 35#/25#


2000m Row

*split reps however you like between your partner

*ex. 250m/person until 2000m, each person alternates one round until 10 are complete, or each person does one movement alternating between partners

*run 1 mile or 3 mile bike if you’d like to switch the row out

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