PARTNER WARM UP:
1 set each
P1 – 250/200-m row
P2 – 10 Samson lunges + 10 scorpions

1 set each
P1 – 250/200-m row
P2 – 10 lateral lunges + 10 scap pulls

1 set each
P1 – 250/200-m Row
P2 – 10 air squats + 10 kip swings

SKILLS & SPECIFIC WARM UP

1 set
3 burpees
4 up-downs over the rower
5 burpees over the rower

EMOM 3
5 burpees over the rower
AMRAP meters on the rower

CONDITIONING
“BUT WE DON’T HAVE BE ALL MORE GOOD? ”

For time:
2,000/1,600-m row
– At 1:00 complete 1 burpee over the rower, at 2:00 complete 2 burpees over the rower, at 3:00 complete 3 burpees over the rower. Continue this pattern until you complete the 2,000/1,600-m row.